Author archive: admin
13
01
2020

Mon 13th Jan

By: admin0

Workout  A. Squat x 5 sets; 3mins rest between sets girls: 5,5,5,5,5 @80-85% 1rm guys: 3,3,3,3,3 @75-80% 1rm B1. Ring Row 3 x 12; 1min rest or B1. Pendlay Row 3 x 6; 1min rest B2. DB Lat Raise 3 x 12; 1min rest C1. Banded Deadbug 3 x 8/8; 45sec rest C2. Single Leg Glute Bridge 3 x 30sec each leg; 45...

10
01
2020

Sat 11th Jan

By: admin0

Workout A1. Press 4 x 5; 30sec rest A2. Single Leg Glute Bridge 4 x 30sec each leg; 2min rest B1. Ring Row 3 x 12; 1min rest B2. DB Skull Crushers 3 x 12; 1min rest B3. DB Lat Raise 3 x 12; 1min rest C. DB External Rotation 3 x 10/10; 1min rest (target is 10% of Bench 1rm)

10
01
2020

Fri 10th Jan

By: admin0

Workout  A1. Deadlift 4 x 5; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing / Band Pullthrough 4 x 12; 1min rest B3. Side Plank 4 x 30sec each side; 1min rest or B3. Side Bends 4 x 12/12; 1min rest Finish-  Loaded Carries or Row Sprints

09
01
2020

Thu 9th Jan

By: admin0

Workout:  Partner format -> 1 person works / 1 person rests. 1 person DOES NOT do any exercise while their partner is completing their round. Block 1  3 Rounds of: 15 KB Swings 500m Skierg 5mins Rest Block 2  3 Rounds of: 15 AbMat Sit Ups 1000m Bikeerg 5mins Rest Block 3  3 Rounds of: 15 Pushups...

08
01
2020

Wed 8th Jan

By: admin0

Workout A. Bench girls: 8,5,8,5,8 @75-80% 1rm guys: 5,5,5,5,5 @ 75% 1rm B. Chin Up Progressions x 3 sets; 2-3min rest C1. Seated Arnold Press 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Band Pullaparts 3 x 20; 1min rest

06
01
2020

Mon 6th Jan

By: admin0

Happy New Year!! We are back on the start of a new cycle to coincide with the Body Composition Challenge. Expect to see slightly higher volume over the next few weeks. We will also be looking to work on some specific progressions in the conditioning sessions for the folks going down to the rowing ch...

23
12
2019

Mon 23rd Dec

By: admin0

Here are our Christmas Opening Hours – we may put on some evening sessions on the 30th and 31st if the demand is there (let us know!).

20
12
2019

Sat 21st Dec

By: admin0

Workout A1. Press 3 x 5; 1min rest A2. Copenhagen Plank 3 x 20-30sec; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Floor Press 3 x 12; 1min rest C1. DB Prone Flys 3 x 10; no rest C2. DB Prone Rows 3 x 10; 1min rest C3. DB Prone Row ISO Hold 3 x 20sec+; 2min rest Finisher: 1min BikeE...

20
12
2019

Fri 20th Dec

By: admin0

Workout A1. Romanian Deadlift 4 x 6; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Close Grip Pushups  3 x 15-20; 1min rest B2. DB Row 3 x 12/12; 1min rest C1. 1/2 Kneeling Press 3 x 12/12; 1min rest C2. Prone Flys 3 x 12; 1min rest D. Barbell 21’s x 3 sets (its Christmas!); 90sec r...

19
12
2019

Thu 19th Dec

By: admin0

Workout  Rowing Rate Training Block 1 (10mins) 5:00 @ r18 / 3:00 @ r 20 / 2:00 @ r22 5mins rest Block 2 (10mins) 5:00 @ r20 / 3:00 @ r 22 / 2:00 @ r24 5mins rest Block 3 (10mins) 5:00 @ r22 / 3:00 @ r 24 / 2:00 @ r26