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Jason
Jun 29, 20211 min read
Tuesday 29.06.21
Comment on the video with any modification requirements.
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Jason
Jun 27, 20211 min read
Monday 28.06.21
This weekend we have our Key Party and Games Night community event. Click here for details! Fitness: 1. Cycle W10 - Front Squat: 6s x 3r...
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Jason
Jun 21, 20212 min read
Key Party 4 & Games Night!!
As you would have seen in previous emails and posts next Saturday the 3rd of July we are having dual community events. In the morning we...
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Jason
Jun 20, 20211 min read
Sunday 27.06.21
Fitness: 1. 10 Min alt OTM Wall Handstand Hold Chin over bar hold Find a challenging number for each separate movement but be consistent...
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Jason
Jun 20, 20211 min read
Saturday 26.06.21
Fitness: In Pairs: 50 Hanging DB alt Step Ups (22.5/15kg 24/20") 10 Rounds, alternate partner after a full round: 9/6 Calorie Row 5...
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Jason
Jun 20, 20211 min read
Friday 25.06.21
Fitness: 1. Cycle W9 - Bench Press or Press: 7s x 3r x 73% *Immediately after racking do 3 med-ball bench throws. **If you didn't do the...
154 views0 comments
Jason
Jun 20, 20211 min read
Thursday 24.06.21
Fitness: 1. Gymnastics Cycle: Week 2/15 – Bar Series 2/3: Kipping Pull Up 2. In Pairs for time: 2 min work / 2 min rest alternating each...
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Jason
Jun 20, 20211 min read
Wednesday 23.06.21
Fitness: 1. Cycle W9 - Deadlift: 7s x 3r x 73% OT2M *After each set do a 5-second isometric rack pull at your own personal sticking...
163 views0 comments
Jason
Jun 20, 20211 min read
Tuesday 22.06.21
Fitness: 1. 20 Min AMRAP: 400m Run 14 Toes through Rings 7 Bar Dips 2. 90 second side plank 60 second side plank 30 second side plank...
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Jason
Jun 20, 20211 min read
Monday 21.06.21
Fitness: 1. Cycle W9 - Front Squat: 7s x 3r x 73% OT2M. After each set complete 3 ATG Split Squats on each side. *If you didn't do the...
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Jason
Jun 13, 20211 min read
Sunday 20.06.21
Fitness: "Rannie" 500m Run 50 Double Unders 50 Sit Ups 400m Run 40 Double Unders 40 Sit Ups 300m Run 30 Double Unders 30 Sit Ups 200m Run...
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Jason
Jun 13, 20211 min read
Saturday 19.06.21
Fitness: In Pairs: 30 Min AMRAP: 50 Wall Balls (9/6kg) 40 Box Jumps (24/20") 30/24 Cal Echo Bike 20 Single Arm Devil Press (22.5/15kg) 10...
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Jason
Jun 13, 20211 min read
Friday 18.06.21
Fitness: 1. Cycle W8 - Press or Bench Press: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and...
129 views0 comments
Jason
Jun 13, 20211 min read
Thursday 17.06.21
Fitness: 1. Gymnastics Cycle: Week 1/15 – Bar Series 1/3: Toes to Bar 2. 30 Min AMRAP: 25 Toes to Bar 50/35 Calorie Bike Erg 100...
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Jason
Jun 13, 20211 min read
Wednesday 16.06.21
Fitness: 1. Cycle W8 - Deadlift: 15 minutes to build to a 5RM *If you missed last week, this week do the 5 x 5 @ 85% and then next week...
164 views0 comments
Jason
Jun 13, 20211 min read
Tuesday 15.06.21
Fitness: In teams of 3 for 40 minutes. 4000/3500m Ski *Every time you switch, complete 5 strict Pull Ups and 10 Push Ups. 8000/7000m Bike...
146 views0 comments
Jason
Jun 13, 20211 min read
Monday 14.06.21
Fitness: 1. Cycle W8 - Front Squat: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and then next...
130 views0 comments
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