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 272 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...
136 views0 comments
Kat
Oct 271 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 271 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...
122 views0 comments
Kat
Oct 272 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...
212 views0 comments
Kat
Oct 271 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 271 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...
133 views0 comments
Kat
Oct 201 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...
37 views0 comments
Kat
Oct 201 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...
126 views0 comments
Kat
Oct 202 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 201 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...
141 views0 comments
Kat
Oct 202 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...
201 views0 comments
Kat
Oct 201 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 201 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...
147 views0 comments
Kat
Oct 131 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...
44 views0 comments
Kat
Oct 131 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...
107 views0 comments
Kat
Oct 131 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...
175 views0 comments
Kat
Oct 131 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...
93 views0 comments
Kat
Oct 132 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...
152 views0 comments
Kat
Oct 131 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 -...
199 views0 comments
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