Friday 02.07.21
Post questions to the video comments.
top of page
0439 347 514
Search
Jason
Jun 29, 20211 min read
Tuesday 29.06.21
Comment on the video with any modification requirements.
96 views0 comments
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...
153 views0 comments
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...
247 views0 comments
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...
73 views0 comments
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...
106 views0 comments
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...
159 views0 comments
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...
130 views0 comments
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...
157 views0 comments
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...
76 views0 comments
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...
116 views0 comments
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...
166 views0 comments
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
bottom of page