10am til 12pm. 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.


“Referee Training” 

Thank Mike P. for this one. Try to get below 22 minutes. That was the cutoff for his Referee’s Training Session. If you can, do the running on a rugby field (100m lengths).

For time:
Run 1000m
10 Burpees
10 Push Ups
Run 800m
12 Burpees
12 Push Ups
Run 600m
14 Burpees
14 Push Ups
Run 400m
16 Burpees
16 Push Ups
Run 300m
18 Burpees
18 Push Ups


Strength Training and Hypertrophy for Women over 40

“I believe that the word hypertrophy has been misused and, at the minimum, misunderstood.  Hypertrophy means to change the shape, function, and strength of the muscle by nourishing the cellular structure—this does not necessarily mean the muscle has to get bigger. In fact, if you are working on fat loss, building muscle will likely make you smaller because muscle is much more dense than fat.”