LIFT

Front Squat 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.

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 at 6:30pm tonight

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 December 7th at 6:30pm, Saturday December 9th at 9am.

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

free-class

THROWBACK THURSDAY

From last years Pre Christmas Partner Challenge, find a partner and get signed up HERE, more info on the PCPC Page.