Pause Bench Press 4 x 4 – 1 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


Performance & Fitness
In 14 Minutes AMRAP:
Man Makers AHAP (As Heavy As Possible)
100m Farmers carry between rounds using Man Maker weight

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

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 August 24th at 6:30pm.

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



Our current Member of the Month Roxanne 3 years ago in 2014.