June - 2024 2/2

Jun 16, 20241 min read

Tuesday 18.06.24

Fitness: A. Strict Ring Dip (OT3M): 3 x Max (-1) *A minimum requirement of 10. If you can't get these, do them on the parallel bars and...

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Kat

Jun 16, 20241 min read

Monday 17.06.24

Fitness A. Back Rack alt Reverse Lunges: 10 minutes to complete: 10-8-6-10 *Try to do the same loads as last week with the extra reps. B....

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Kat

Jun 9, 20241 min read

Sunday 16.06.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

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Kat

Jun 9, 20242 min read

Saturday 15.06.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

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Kat

Jun 9, 20241 min read

Friday 14.06.24

Fitness: A. Strict Pull Up OT2.5M: 4 x Max Reps (-1) 2 sets wide, 2 sets standard grip. Complete at least 10 reps per set, use a band if...

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Kat

Jun 9, 20241 min read

Thursday 13.06.24

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

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Kat

Jun 9, 20242 min read

Wednesday 12.06.24

Fitness: A. Banded Deadlift: 4s x 5r (Orange/Yellow Band) *Start at 50% and build if able to maintain position and speed. 15 minutes to...

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Kat

Jun 9, 20241 min read

Tuesday 11.06.24

Fitness: A. DB Push Ups (30X3 tempo) 3 x Max reps (-1) *If you can't get at least 5, do these banded. - 2 min rest between sets -...

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Kat

Jun 9, 20241 min read

Monday 10.06.24

Fitness A. Back Rack alt Reverse Lunges: 10 minutes to complete: 8-6-4-8 *Keep all sets challening but not max. B. 16 min alt OTM: M1:...

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Kat

Jun 7, 20241 min read

20 Club May 24

Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness!...

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Kat

Jun 2, 20241 min read

Sunday 08.06.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

37 views0 comments

Kat

Jun 2, 20241 min read

Saturday 08.06.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands...

124 views0 comments

Kat

Jun 2, 20241 min read

Friday 07.06.24

Fitness: A. 30 Strict Pull Ups for time *No drop from the top, must control eccentric to the bottom. 8 min cap *If you don't have strict...

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Kat

Jun 2, 20241 min read

Thursday 06.06.24

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

98 views0 comments

Kat

Jun 2, 20242 min read

Wednesday 05.06.24

Fitness: A. Deadlift (stop and reset): Build to a heavy 3 in 15 minutes (not a max) B. 4 Rounds of: 3 min work / 90 sec rest 5 Deadlifts...

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Kat

Jun 2, 20241 min read

Tuesday 04.06.24

Fitness: 3 Rounds: Starting every 15 minutes 0 min: A. 2 min max Calories 4 min: B. 'A' calories for time 8 min: C. Max Calories in the...

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