Tuesday the 6th of May

BOOTCAMP 40s on 20s off for 20 minutes 1. burpees 2. d- ball cleans 3. scissor kicks 4. pushups 5. situps or GYMNASTICS EMOM by 20 1. 1 to 2 rope climbs – legless if possible or a set of [...]

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Monday the 6th of May

1. 0/4/8/12 minutes – 8 deadlift 2/6/10/14 – 8 strict pullups or weighted pullups 2. Teams of 2: Amrap 8 minutes 30 dumbbell hang squat cleans 22/15kg 30 burpees 30 toes to bar Rest 2 minutes Amrap 8 minutes 30 [...]

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Monday the 29th to Friday the 3rd of May

Monday Add 2.5 to 5kg to your deadlift depending on how it went last week 00.00 – 8 deadlift 02.00 – 3 to 8 strict pullups or weighted pullups 04.00 – 8 deadlift 06.00 – 3 to 8 strict pullups [...]

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Monday the 22nd to Friday the 26th of April

Monday Add 2.5 to 5kg to your deadlift depending on how it went last week 00.00 – 8 deadlift 02.00 – 3 to 8 strict pullups or weighted pullups 04.00 – 8 deadlift 06.00 – 3 to 8 strict pullups [...]

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Monday the 15th to Friday the 19th of April

Hey guys hope everyone is enjoying their weekend and are ready to get stuck back into training tomorrow. We will be starting our fingerprint check in tomorrow in every class to track attendance and help us help you guys stay [...]

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Monday the 7th to Friday the 11th of April

Monday Strict pullup program The aim of this program is to develope our strict pullups over the next 7 weeks or to get strict pullups if we dont have them. Here is the plan: If you have strict pullups work [...]

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Monday the 1st to Friday the 5th of April

Monday 0 to 10 minutes – work up to a 1 rep max deadlift 10 to 17 minutes – work up to a 1 rep max weighted strict pullup (if you dont have pullups yet do 3 sets of banded [...]

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Monday the 25th to Friday the 29th of March

How are we all doing guys, hope everyone enjoyed the last 5 weeks as much a the trainers and myself did. To all the people that signed up and took part well done, you are all champs no matter what [...]

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Tuesday the 19th to Friday the 22nd of March

Tuesday AMRAP 8 minutes 20 burpees 20 kettlebell swings 24/16kg Rest 2 minutes AMRAP 7 minutes 15 burpees 15 kettlebell swings 24/16kg Rest 2 minutes AMRAP 6 minutes 10 burpees 10 kettlebell swings 24/16kg Wednesday 60 cal row or ski [...]

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Monday the 11th to Friday the 15th of March

Monday skill – practice pullups, chest to bar or ring or bar muscleups. Dont do to many reps, just enough to get a feel for the movement before the workout begins. “Framanda” – 15 minute cut off 21/15/9 thrusters 42/30kg [...]

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