October - 2024

Oct 27, 20241 min read

Sunday 03.11.24

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

Oct 27, 20242 min read

Saturday 02.11.24

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

Oct 27, 20241 min read

Friday 01.11.24

Fitness: A. "Strict Lynne" 5 Rounds: Max Rep 1x Bodyweight Bench Press Max Strict Pull Ups *Alt every 2 minutes **Bodyweight Bench Press...

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Kat

Oct 27, 20241 min read

Thursday 31.10.24

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

Oct 27, 20242 min read

Wednesday 30.10.24

Fitness: A. 5 Rounds: 30 work / 30 rest M1: Push Up M2: Strict Chest to bar Pull Up M3: 20m Double Kettlebell between the legs walk B. 5...

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Kat

Oct 27, 20241 min read

Tuesday 29.10.24

Fitness: This is our 4th week of progressions before doing Chad on Saturday. For Time: 400m Run 10 1x DB Step Ups 24/20" 10 AbMat Sit-Ups...

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Kat

Oct 27, 20241 min read

Monday 28.10.24

Fitness A. Back Squat: Build to a challengng but quality 5 rep. B. 7 min AMRAP: 7 Deadlifts (60/42.5kg) 7 Lateral Burpees 7 Goblet Squats...

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Kat

Oct 20, 20241 min read

Sunday 27.10.24

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

Oct 20, 20241 min read

Saturday 26.10.24

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...

128 views0 comments

Kat

Oct 20, 20242 min read

Friday 25.10.24

Fitness: A. Deadlift: In 10 minutes build to a single at 90% of your 1RM. *Keep it smooth and fast. Then; 3 x 3 x 80% B. For time: 45...

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Kat

Oct 20, 20241 min read

Thursday 24.10.24

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

Oct 20, 20242 min read

Wednesday 23.10.24

Fitness: A. 5 sets every 3 minutes: 10 Single Leg Hip Thrusts (e side) + 5 Banded Press B. 16 min AMRAP: 400m Run 20 Single Arm Russian...

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Kat

Oct 20, 20241 min read

Tuesday 22.10.24

Fitness: Warm Up: Hanging Brachiations: 3 x 20 on, 40 rest A. 3 alt sets OT90sec A1. 10 DB Bench Press A2. 3 Weighted Supine Pull Ups B....

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Kat

Oct 20, 20241 min read

Monday 21.10.24

Fitness A. Every 4 minutes: 5 Split Squats (e side) - superset with - 15 Hollow Rocks B. 3 sets 3 min AMRAP: 7 Front Squats 28 Plate Hops...

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Kat

Oct 13, 20241 min read

Sunday 20.10.24

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

Oct 13, 20241 min read

Saturday 19.10.24

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...

108 views0 comments

Kat

Oct 13, 20241 min read

Friday 18.10.24

Fitness: 27-21-15-9 Calorie Row Box Jump Over Wall Balls *20 min cap Post: 3 rounds for quality: 15 Bent Knee Slantboard Heel Raises 30...

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Kat

Oct 13, 20241 min read

Thursday 17.10.24

Fitness: Mikko Triangle 10 Rounds for reps: 1 min Echo Bike Calories 1 min Row Calories 1 min Ski Calories 1 min rest Compare to 12/9/24...

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Kat

Oct 13, 20242 min read

Wednesday 16.10.24

Fitness: A. For time: 1500/1200m Row 40 DB Box Step Ups (22.5/15kg) 1000/800m Row 30 DB Box Step Ups (22.5/15kg) 500/400m Row 20 DB Box...

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Kat

Oct 13, 20241 min read

Tuesday 15.10.24

Fitness: A. 2 sets to complete in 10 minutes Max (min 3) Strict Chest to Bar - 30 sec rest - 5 - 15 Australian Pull Ups - 30 sec rest -...

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