Saturdays Workout – 01/11/2014

Great turn out today for both our X-Element Saturday Session & 60min Beginner Class. We attempted “The Perfect Storm” today which is one of our elemental challenges with a performance indicator of resistance, distance and time. Saturdays Workout – 01/11/2014 Stage 1 – Warm Up…

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Monday Workout – 20/10/2014

Monday Workout – 20/10/2014 Stage 1 – Warmup Row 5 Min Row 5 Rounds 20:20 Shoulder Rotations With Broom Handle Dynamic Movement Stage 2 – Quick Hit – 5 Rounds Sled Push 10 Squats Stage 3 – A Grind 20 KB Swings 20 Squat Upright…

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Saturday Workout – 18/10/2014

Saturday Workout – 18/10/2014 Stage 1 – Warmup 1 Lap of Times Square Building + 3 Squat Jumps Each Corner Accelerated Sprint Home Shoulder Rotations – Stick or Band Stage 2 – 45:20 – The Grind – 15mins Dumbbell Shadow Boxing Dumbbell Prone Rows Wall…

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Thursday Workout – 16/10/2014

Thursday Workout – 16/10/2014   Stage 1 – Warm-up 1 Lap of Building30 x Squats Stage 2 – Circuit 4 rounds (45 sec on, 45 sec off) In PairsRope pull shuttleWall SitDB SlamdownsBikeOverhead Squats Stage 3 – 4 Rounds KB Swings x 20 (Round 2…

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Wednesday Workout – 15/10/2014

Wednesday Workout – 15/10/2014 Warmup – 6 Carpark Shuttle Runs + 2 Box Jumps Stage 1 – Pair Super Sets – 9 mins (3mins each) Barbell Bent Over Row Triceps Pushups Dumbbell Thrusters Barbell Straight Legged DeadLift DeadBall Lateral Passes DeadBall Situp Exchanges Stage 2…

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Tuesday Workout – 14/10/2014

Tuesday Workout – 14/10/2014 Environment – The Gym Wind + Fire Hybrid (External Object Control, Strength and Anaerobic Components) Stage 1 – AMRAP – Warmup – 3mins 30 Skips 6 Pushups 6 Squats 10 Lunges Stage 2 – Fab 3 – AMRAP – 8mins 8…

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Monday Workout – 13/10/2014

Monday Workout The Environment: The Gym 3 Mins 20 Overhead Squats 15 Shoulder Releases Stage 1 – 10 Mins (AMRAP) 5 Push Press – 40KG 10 Plate Drivers – 15KG 5 Back Squats – 60KG Stage 2 – 10 Mins (AMRAP) 5 Horizontal Pull ups…

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Saturday Workout – 11/10/2014

Workout – Saturday 11/10/2014 Warmup 2 x Laps Times Square Building (Approx 800m) 200 Skips 50 Squats Stage 1 – 8 Minutes to Complete The Park Bench – Reverse Pyramid 20 Step ups Each Leg 20 Dips 20 Pushups 15 ” 10 ” 5 ”…

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