WORKOUT OF THE DAY

Jan 2nd – Closed for the day after New Years

By |January 2nd, 2019|

BODYWEIGHT WORKOUT

10 Rounds for QUALITY
That is correct, there is no time component to this workout. Focus on the positions and looking good.
30 Sec Handstand Hold (Scale to plank)
30 Sec Squat Sit Hold (Stay active, don’t bottom out)

Jan 1st – Happy New Year :-)

By |January 1st, 2019|

CLOSED FOR NEW YEARS DAY

BODYWEIGHT WORKOUT

“20! Burpees”

20,19,18,17,…..,3,2,1 Burpees

25m walk between each round.

Get started on the 1000 Burpee Challenge for 2019. This workout will count for 210 reps.

Dec 31st – 9am Class and Open Gym

By |December 31st, 2018|

LIFTS

Front Squat 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

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.

BODYWEIGHT WORKOUT

“Shake the walls”

10 Rounds For Time:10 second handstand […]

Sun Dec 30 – Sunday Strength Session, Last one for 2018

By |December 30th, 2018|

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.

BODYWEIGHT WORKOUT

“Referee Training” 

Thank Mike P. for this one. […]

Sat Dec 29th – Open Gym + Class at 10am

By |December 29th, 2018|

BODYWEIGHT WORKOUT

“Room Service”

20 Rounds For Time5 Push Ups5 Squats5 Sit Ups

OPEN GYM 10AM TO 12PM

Sign in as usual on Influx.

OPEN GYM RULES

Have a plan.Know what workout you want to do or lift you want to work.The coach is there to help but this is not a personal training session.Work your “goats”.

There is always our Body Weight option, Benchmark Training and […]

Dec 28 – Class or Open Gym?

By |December 28th, 2018|

9am CLASS

LIFT

Pendlay Row 3 x 5 – Work up to a heavy triple.

BODYWEIGHT WORKOUT

4 Round For Time:Run 400m50 Squats

OPEN GYM 10AM TO 12PM

Sign in as usual on Influx.

OPEN GYM RULES

Have a plan.Know what workout you want to do or lift you want to work.The coach is there to help but this is not a personal training session.Work your “goats”.

There is […]

Dec 27 – 9am Class + Open Gym 10am – Noon

By |December 27th, 2018|

LIFT

Deadlift 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.

BODYWEIGHT WORKOUT

BW3
5 ROUNDS FOR TIME
Run 200m
10 Squats
10 Push-ups

OPEN GYM 10AM TO 12PM

Sign in as usual on Influx.

This is the first of our holiday Open Gym times. A quick reminder of Open Gym Rules.

OPEN GYM RULES

Have a […]

Dec 26 – Boxing Day – CLOSED

By |December 26th, 2018|

BODYWEIGHT WORKOUT

“BW2”

Burpees 10,9,8,7,6,5,4,3,2,1
Sit-ups 1,2,3,4,5,6,7,8,9,10

For the sit-ups, if you have an AbMat use it, if not use a rolled up towel.

Dec 25 – Christmas Day

By |December 25th, 2018|

Christmas Day 2018

Merry Christmas to one and all

WORKOUT – WE ARE CLOSED TODAY

Like previous years we will post bodyweight workouts over the holiday period for those who are away or can’t make it to the gym.

Christmas Day 5K -Run, Swim or Bike 5km as fast as possible

OR

If you don’t have the space or equipment for the 5k, consider this […]

Dec 24 – 12 Days of Christmas

By |December 24th, 2018|

CHRISTMAS EVE WORKOUT

MaD Strength 12 Days of ChristmasIf you really want to you can do this by yourself, but it much more fun to find a friend and share the load. Break up the work however you want, but you must complete the runs together. It works like the song 1 x 200m run, then 2 x Goblet Squats and […]