LIFT

Clean 3 x 5 – 70-80-85-85-85% of your 1 Rep max.
If new work to a heavy set of 3 and work all sets from the hang.

WORKOUT

Performance
5 RFT
5 Strict Pull Ups
10 Burpees
15 Goblet Squats 24/16kg

Fitness
5 RFT
5 Body Rows Feet Elevated
10 Burpees
15 Goblet Squats 20/12 or 12.5kg

MASH UP @6:30PM – FREE INTRO WORKOUT

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 July 6th at 6:30pm, Saturday July 8th at 9am.

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

free-class

THROWBACK THURSDAY

Who knew 1 minute could feel so long. Assault Bike challenge 2016.