LIFT

Bench Press 3 x 5 – Working % this cycle 75-85-88-88-88% If you are new then 5 sets across at a challenging weight.

WORKOUT

Performance
10 Min AMRAP
10 Cal Row – or Bike
10 KB Swings 24/16kg
10 Sit Ups
10 KB Swings
10 Burpees
10 KB Swings

Fitness
10 Min AMRAP
10 Cal Row – or Bike
10 Russian KB Swings 16/12kg
10 Sit Ups
10 Russian KB Swings
10 Burpees
10 Russian KB Swings

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

Next dates: Thursday December 8th at 6:30pm, Saturday December 10th at 9am.

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

free-class

THROWBACK THURSDAY

Reindeer games from Dec last year, hope Coach Lou is enjoying the build up to her white Christmas in Canada

Reindeer games from Dec last year, hope Coach Lou is enjoying the build up to her white Christmas in Canada.