Covid - 19 19 min AMRAP 190m row 12 slam ball pickup-n-drop 7 box jumps or 14 box step

"Barbara Variation" 5 Rounds - 3 mins Rest between Rounds 20 Down'N'Ups 30 Push ups 40 Sit ups 50 Air Squats

20 min AMRAP 10 Push ups 15 Sit ups 20 Squats BB version 10 Push Press 15 Disc/DB/MB Sit ups 20 Deadlift

30 secs work - 30 secs rest x 20 Rounds BB Power Clean 42.5/30 kg Make a note of Reps each round Total up reps at end to get a score....

Reverse BB DT Beatdown 06 Push Press + 09 Power Clean + 12 Deadlift Followed by Run or Row 400 m 600 m 800 m 600 m 400 m Non Equipment...

Run or Row /120 Single Skips 200 m - 15 push ups 200 m - 15 Sit ups 200 m - 15 Air Squats 200 m - 15 Back Extenions 200 m - 15 Alt Leg...

Please remember that the booking system continually rolls forward. So, for example as I write this, you can now book up until 10:30 am on...

"The Chiefs" 5 x 3 min AMRAP's 3 Power Cleans 6 Push ups 9 Air Squats 1 min Rest between AMRAP's Keep a note of your Rounds and reps Per...

Dearest, sweetest gym members. I know I’ve being asking a lot of you over the past few days, filling in forms and paying memberships, so...

10 - 8 - 6 - 4 - 2 reps of : SDHP - Bar Over Burpees Push Press - Bar Over Burpees Hang Power Cleans - Bar Over Burpees Back Squat - Bar...

••• IMPORTANT ANNOUNCEMENT ••• Classes can be booked for the WEEK commencing 31st August from tonight at 8:00pm. Please be patient when...

50 Thrusters (42.5/30 kgs)) 50 Lateral Burpees over the BB + 3 Rounds: 15 Calorie Row 15 Toes to Bar/jack knives

8 Minutes: 4 Push Jerks every thirty seconds sub 6 quality push-ups every 30 seconds 18 Minutes: 20 box jumps/stair steps or jump 20...

5 Rounds: 20 Bar Facing Burpees 20 Back Squat (60/40 kgs ) From the Ground

10 Rounds: 1 Minute On - 1 Minute Off: 8 Alternating DB Snatch (22.5/15 kgs) 6 Squat Jumps Max Calorie Row or Bike record distance.

Max Distance Row/cycle/skip in 15 Minute Every 3 Minutes do: 2 DB Deadlift 4 DB Push Ups 8 DB Plank Row Finisher: 3 Sets: 10 Push press...

200 KBS (24/16 kgs) 4 burpees top of every minute

We would ask you to follow the link below and watch the video then complete the form, filling in all fields. We have the same form in the...

8 Minutes: 4 Push Jerk every 30 seconds (weight to suit) - or - 6 “quality” press-ups every 30 seconds 8 Minutes: 10 DB Floor Press 10 DB...

21-18-15-12-9 Alt. lunges (bodyweight or add weight) Alt. DB snatch Burpees