WORKOUT – Six of Diamonds x 3

Inspired by the Hopper Deck 6 of Diamonds

3 Rounds For Time
50 WallBalls 20/14# to 10/9′
40 Double Unders
30 KBS 24/16kg
20 Steps Lunging Waiters Walk 24/16kg
10 Box Jumps 30/24″

50 WallBalls 14/10# to 9′
40 Double Unders/80 Singles
30 KBS Russian 24/16kg
20 Steps Lunging Waiters Walk 15/10kg DB
10 Box Jumps 24/20″

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 August 10th, 17th, 21st and 31st at 6:30pm.

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



Grant taking some sandbags for a walk back in August 2012.