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 161 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 91 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 92 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 91 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 91 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 92 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 91 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 91 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 71 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 21 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...
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Kat
Jun 21 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 21 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 21 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...
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Kat
Jun 22 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 21 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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