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WE HAVE A NEW BRANCH…

Hello Team! If you’re following our facebook page you already know that we recently had an opening ceremony of our new branch in the south. The address of our new …

WEDNESDAY 02/12/15

STRENGTH & CONDITIONING 3 sets A. Hanging Progression B. Active Pigeon x 10/10 reps + 10 sec hold 5 sets – 60-90 sec rest between exercises A. Front Squat x …

TUESDAY 01/12/15

STRENGTH & CONDITIONING 2 sets A. Back Bodyline Drill x 60 sec B. Jefferson Curl x 10 reps + 10 sec hold 5 sets – 60-90 sec rest between exercises …

MONDAY 30/11/15

STRENGTH & CONDITIONING Mesocycle: Week 1 of 4 Focus: Locomotion Skill, Leg Strength For 15 mins – focus quality over quantity A. FG Pullup x 2 reps @ T15X1 (last …

SATURDAY 28/11/15

STRENGTH & CONDITIONING (8am) Upper and Lower Body Mobility Circuit OPEN GYM (9am) Catch up on a workout you missed during the week, or play with some skill work

FRIDAY 27/11/15

STRENGTH & CONDITIONING 3 sets – rest as needed A. Squat Sit x 3 min B. Ape Crawl x 10m 5 sets – 60 sec rest between exercises A. Pullup …

THURSDAY 26/11/15

STRENGTH & CONDITIONING 1 set Squat Routine x 1 round 2 sets – no rest between exercises A. Wrist Prep B. Front Bodyline Drill x 60 sec C. Active Front …

WEDNESDAY 25/11/15

STRENGTH & CONDITIONING 3 sets – rest as needed Hanging Progression 5 sets – 60 sec rest between exercises A. Planche Progression B. Front Lever Progression 15 mins to establish …

TUESDAY 24/11/15

STRENGTH & CONDITIONING For 5 mins Partner Squat Limbo 5 sets – 60 sec rest between exercises A. Pullup Progression B. Dip Progression 5 sets – 60-90 sec rest between …

MONDAY 23/11/15

STRENGTH & CONDITIONING Week 6 of 6 2 sets – no rest between exercises A. Wrist Prep B. Back Bodyline Drill x 60 sec C. Jefferson Curl x 10 reps …

FRIDAY 20/11/15

STRENGTH & CONDITIONING Partner Stick Drop x 5 min 3 sets – no rest A. Wrist Prep B. Front Bodyline Drill x 60 sec 3 sets – no rest between …

THURSDAY 19/11/15

STRENGTH & CONDITIONING 2 sets – 60 sec rest between sets A. Muscle-up Progression B. Posterior Shoulder Capsule Release x 30/30 sec 5 sets – 60 sec rest between exercises …

WEDNESDAY 18/11/15

STRENGTH & CONDITIONING 3 sets – no rest between exercises A. Hanging Progression B. Scapula Pushup x 10 5 sets – 60 sec rest between exercises A. Planche Progression B. …

TUESDAY 17/11/15

STRENGTH & CONDITIONING 2 sets – no rest between exercises A. Wrist Prep B. Back Bodyline Drill x 60 sec 3 sets – no rest between exercises A. Wall Handstand …

MONDAY 16/11/15

STRENGTH & CONDITIONING Week 5 of 6 2 sets – 60 sec rest between sets A. Muscle-up Progression B. Posterior Shoulder Capsule Release x 30/30 sec 5 sets – 60 …

SATURDAY 14/11/15

MOVEMENT & MOBILITY – 8:00am Loaded Progressive Stretching and Mobility techniques   OPEN GYM – 9:00am Come in and catch up on a session you’ve missed this week, or play …

FRIDAY 13/11/15

STRENGTH & CONDITIONING Sprint Start Position Practice x 10 mins 2 sets, no rest A. Front Bodyline Drill x 60 sec B. Arch Into Box x 10 + 10 sec …

THURSDAY 12/11/15

OLYMPIC WEIGHTLIFTING > Group A Refer to your training program – – – – – – – – – – – – – – – > Group B Clean Variation …