Blog
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

18
12
2019

Wed 18th Dec

By: admin0

Workout A1. Bench 3 x 3; 30sec rest A2. Clapping Pushup 3 x 3; 30sec rest A3. Pullaparts 3 x 12; 2min rest B1. Chin Up Progressions x 3sets; 1min rest B2. Prone Flys 3 x 12; 90sec rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Tricep Band Pushdowns 3 x 30; 1min r...

16
12
2019

Mon 16th Dec

By: admin0

Workout A1. Squat 3 x 3; 30sec rest A2. Box Jump (mid thigh) 3 x 3; 3min rest B1. Pendlay Row 4 x 6; 1min rest B2. Dips 4 x 10-15; 1min rest C1. FLR on Rings 3 x 45sec; 30sec rest C2. Copenhagen Plank 3 x 20-30sec each side; 1min rest

11
12
2019

Wed 11th Dec

By: admin0

Workout  Turn up to find out! Also, a lot of folks are falling behind in the Christmas Workouts (bah humbug!), if you are following our workouts remotely, give todays workout a try and let us know how it goes!   

04
12
2019

Wed 4th Dec

By: admin0

Workout A1. Bench 5 x 5; 30sec rest A2. Pullaparts 5 x 15; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. 1/2 Kneeling Press 3 x 12/12; 1min rest C1. Lat Raise 3 x 12; 1min rest C2. Tricep Pushdowns 3 x 20; 1min rest C3. Core – coaches choice 🙂 Don’t forget the Christmas work...

02
12
2019

Mon 2nd Dec

By: admin0

Workout  A. Squat 5×5; 3min rest @75% 1rm approx B. Christmas Workout 1: Assault Bike 10mins C. Ab Rollouts 3 x 5-10; 45sec rest