WORKOUT

“Roll the Dice #2”

In teams of 2, 5 Rounds For Time of:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees – 2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps (24/20″)

6= Push Balls (20/14 lbs) to 9′

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.

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

OPEN GYM FROM 10AM

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

STRENGTH

Why Pause Squats Work for Increasing Strength, Technique, and Muscular Development

The pause squat is employed in most strength, power, and sport training programs, whether to increase positional specific strength, enhance explosiveness capacities, or to elicit muscular development and hypertrophy.