20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Today at 9am.

Free class for all, does not count as one of your weekly visits.

10am til Noon

Open Gym time. Make up a workout you missed this week, or one that you have wanted to do for a while.


On the importance of upper body strength for weightlifting

Upper body strength is necessary for correct positioning during the pull, the squat and jerk. Many lifters would benefit from adding rows and presses when the competition is far away. Stability is only possible when the foundation is strength.