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Friday 02.07.21
Post questions to the video comments.
Jason
Jun 30, 20211 min read
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Thursday 01.07.21
Direct any questions to the comments.
Jason
Jun 30, 20211 min read
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Tuesday 30.06.21
Post questions to video comments.
Jason
Jun 29, 20211 min read
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Tuesday 29.06.21
Comment on the video with any modification requirements.
Jason
Jun 29, 20211 min read
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Monday 28.06.21
This weekend we have our Key Party and Games Night community event. Click here for details! Fitness: 1. Cycle W10 - Front Squat: 6s x 3r...
Jason
Jun 27, 20211 min read
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Key Party 4 & Games Night!!
As you would have seen in previous emails and posts next Saturday the 3rd of July we are having dual community events. In the morning we...
Jason
Jun 21, 20212 min read
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Sunday 27.06.21
Fitness: 1. 10 Min alt OTM Wall Handstand Hold Chin over bar hold Find a challenging number for each separate movement but be consistent...
Jason
Jun 20, 20211 min read
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Saturday 26.06.21
Fitness: In Pairs: 50 Hanging DB alt Step Ups (22.5/15kg 24/20") 10 Rounds, alternate partner after a full round: 9/6 Calorie Row 5...
Jason
Jun 20, 20211 min read
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Friday 25.06.21
Fitness: 1. Cycle W9 - Bench Press or Press: 7s x 3r x 73% *Immediately after racking do 3 med-ball bench throws. **If you didn't do the...
Jason
Jun 20, 20211 min read
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Thursday 24.06.21
Fitness: 1. Gymnastics Cycle: Week 2/15 – Bar Series 2/3: Kipping Pull Up 2. In Pairs for time: 2 min work / 2 min rest alternating each...
Jason
Jun 20, 20211 min read
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Wednesday 23.06.21
Fitness: 1. Cycle W9 - Deadlift: 7s x 3r x 73% OT2M *After each set do a 5-second isometric rack pull at your own personal sticking...
Jason
Jun 20, 20211 min read
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Tuesday 22.06.21
Fitness: 1. 20 Min AMRAP: 400m Run 14 Toes through Rings 7 Bar Dips 2. 90 second side plank 60 second side plank 30 second side plank...
Jason
Jun 20, 20211 min read
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Monday 21.06.21
Fitness: 1. Cycle W9 - Front Squat: 7s x 3r x 73% OT2M. After each set complete 3 ATG Split Squats on each side. *If you didn't do the...
Jason
Jun 20, 20211 min read
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Sunday 20.06.21
Fitness: "Rannie" 500m Run 50 Double Unders 50 Sit Ups 400m Run 40 Double Unders 40 Sit Ups 300m Run 30 Double Unders 30 Sit Ups 200m Run...
Jason
Jun 13, 20211 min read
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Saturday 19.06.21
Fitness: In Pairs: 30 Min AMRAP: 50 Wall Balls (9/6kg) 40 Box Jumps (24/20") 30/24 Cal Echo Bike 20 Single Arm Devil Press (22.5/15kg) 10...
Jason
Jun 13, 20211 min read
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Friday 18.06.21
Fitness: 1. Cycle W8 - Press or Bench Press: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and...
Jason
Jun 13, 20211 min read
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Thursday 17.06.21
Fitness: 1. Gymnastics Cycle: Week 1/15 – Bar Series 1/3: Toes to Bar 2. 30 Min AMRAP: 25 Toes to Bar 50/35 Calorie Bike Erg 100...
Jason
Jun 13, 20211 min read
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Wednesday 16.06.21
Fitness: 1. Cycle W8 - Deadlift: 15 minutes to build to a 5RM *If you missed last week, this week do the 5 x 5 @ 85% and then next week...
Jason
Jun 13, 20211 min read
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Tuesday 15.06.21
Fitness: In teams of 3 for 40 minutes. 4000/3500m Ski *Every time you switch, complete 5 strict Pull Ups and 10 Push Ups. 8000/7000m Bike...
Jason
Jun 13, 20211 min read
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Monday 14.06.21
Fitness: 1. Cycle W8 - Front Squat: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and then next...
Jason
Jun 13, 20211 min read
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