LIFT

Pause Back Squat 2 x 8

3 Second pause at the bottom of each rep. Stay tight.

Use 80-90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.

WORKOUTS

“Kettlebell Chipper”

Performance
For time:
20 Calories on the Rower/Bike
30 KBS 24/16kg
20 HR Push Ups
30 KBS
20 Burpees
30 KBS

Fitness
For time:
15 Calories on the Rower/Bike
30 Russian KBS 28/20kg
15 Push Ups
30 KBS
15 Burpees
30 KBS

FREE INTRO WORKOUT @ 6:30PM

Our Free Intro Group Class is designed to suit any level of fitness  and is 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.

Next dates: Thursday September 15th at 6:30pm and Saturday September 17th at 9am.

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

free-class