Tuesday 17.09.24
Royal Show arrangements, please read. Fitness: A. OTM x 12: Odd: Strict Pull Ups Even: Strict Chin-ups *Aim to keep the sets across...
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Jason
Sep 141 min read
Monday 16.09.24
Royal Show arrangements, please read. Fitness A. In 15 minutes Back Squat: 5-5-5-5-5 *Start Moderate and build with at least another 3...
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Jason
Sep 81 min read
Sunday 15.09.24
Royal Show arrangements, please read. Crossfit: A. 3 rounds for quality: 15 Bent Knee Slantboard Heel Raises 10 Reverse Flys 5 Natural...
59 views0 comments
Jason
Sep 81 min read
Saturday 14.09.24
Royal Show arrangements, please read. Fitness: In Pairs: 30 min AMRAP: One person working at a time 150/120 Calorie Row 50 Lateral...
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Jason
Sep 81 min read
Friday 13.09.24
Royal Show arrangements, please read. Fitness: A. Block (8"") Deadlift: Build to a heavy 5 in 15 minutes. B. 20 min AMRAP: 400m Run 30...
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Jason
Sep 81 min read
Thursday 12.09.24
Royal Show arrangements, please read. Fitness: Mikko Triangle: Week 1/5 Progressions 10 Rounds for reps: 1 min Echo Bike Calories 1 min...
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Jason
Sep 81 min read
Wednesday 11.09.24
Royal Show arrangements, please read. Fitness: A. OT2.5M x 5 sets: 5 1x KB Lateral Lunges (e side) 10 alt Dead Bugs (3 sec lower) B. 20...
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Jason
Sep 81 min read
Tuesday 10.09.24
Royal Show arrangements, please read. Fitness: A. OTM x 10: 1 Unbroken set of Strict Ring Pull Ups *Aim to keep the sets across...
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Jason
Sep 82 min read
Monday 09.09.24
Royal Show arrangements, please read. Fitness A. 20 minutes to build to a 3RM or Heavy 3 rep Back Squat. A potential build is: 5 x 60%,...
143 views0 comments
Jason
Sep 62 min read
Royal Show Arrangements
Hi Crew, Due to The Royal Show, we will temporarily vacate our premises for a few weeks. From Wednesday the 11th of September we will be...
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Jason
Sep 11 min read
Sunday 08.09.24
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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Jason
Sep 11 min read
Saturday 07.09.24
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...
159 views0 comments
Jason
Sep 11 min read
Friday 06.09.24
Royal Show arrangements, please read. Fitness: A. 5 alt set OT90 Odd: 5 Bench Press Even: 10 alt Elevated Kettlebell pull through B. 4...
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Kat
Sep 11 min read
Thursday 05.09.24
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
Sep 12 min read
Wednesday 04.09.24
Royal Show arrangements, please read. Fitness: A. 15 minutes to find a heavy single Thruster for the day (taken from the ground). Compare...
247 views0 comments
Kat
Sep 11 min read
Tuesday 03.09.24
Royal Show arrangements, please read. Fitness: A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip) *If you don't 3...
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Kat
Sep 11 min read
Monday 02.09.24
Royal Show arrangements, please read. Fitness A. Back Squat: 4-4-4-4 *Last set should be challenging but have a few reps in reserve. B....
186 views0 comments
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