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Dec 9 – Free Intro Workout at 9am

By |December 9th, 2017|

WORKOUT
20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups
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 […]

Dec 7 – Free Intro Workout at 6:30pm and Front Squats all day

By |December 7th, 2017|

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 […]

Sep 2 – Free Intro Workout at 9am

By |September 2nd, 2017|

WORKOUT
Partner Workout – 24 Minute AMRAP:
20 Burpees
6 x 100m Sprint
20 Pull Ups
20 Box Jumps 24/20”
20 Squats
20 Sit Ups

Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

Our Free Intro Group Class is designed to suit any level of fitness  and is […]

Aug 5th – Free Intro Workout

By |August 5th, 2017|

WORKOUT
Team Workout

In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of:
Run 200 Meters
Push-Ups x 15 reps
Box Jumps x 15 reps
Sit Ups x 15

Teams must rotate stations as a team, with only one team member working at each station.

You cannot begin working on your next task until all team members have completed their station […]

Mar 16 – Get on the box and Free Intro Workout at 6:30pm

By |March 16th, 2017|

LIFT
Box Squat 2 x 12 – Use 50% of your Back Squat 1 Rep Max or work a challenging weight across the 12 sets.
WORKOUT
12 Min AMRAP

Performance
25 WallBall Shots 20/14# to 10′
20 KB Swings 24/16kg
15 Toes To Bar

Fitness
25 WallBall shots 20/14# to 9″
20 Russian KB Swings 24/16kg
15 Sit Ups
FREE INTRO WORKOUT AT 6:30PM
Our Free Intro Group Class is designed to suit […]

Jan 14 – Free Intro Workout at 9am. Next Level Training at 10am.

By |January 14th, 2017|

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 […]

Jan 12 – Sumo Triples, 1 x 20 Back Squat and Free Intro Workout at 6:30pm

By |January 12th, 2017|

LIFTS
Sumo Deadlift 2 x 8 – Working up to a heavy double 🙂

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.
WORKOUT
Performance
8 Min AMRAP
5 Box Jumps 30/24″
10 1 Arm OH DB/KB Lunge Steps AHAP
15 Sit Ups

Fitness
8 Min AMRAP
5 Box Jumps 24/20″
10 1 Arm OH […]

Nov 12 – Free Intro Workout and Oly Skills at 10am

By |November 12th, 2016|

WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A will perform 15 Box Jumps, […]

Oct 8 – Free Intro Workout at 9am and Yoga at 10am

By |October 8th, 2016|

FREE INTRO WORKOUT @ 9AM
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 […]

Sep 17 – Free Intro Workout @ 9am

By |September 17th, 2016|

FREE INTRO WORKOUT @ 9AM
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 […]