Monday and the week ahead


Our coaching crew, getting together to broaden their knowledge (plus Coach Dave, who attended the day before...)

Why do we close the gym sometimes...?  We get the opportunity to host a lot of certifications and seminars, but we think long and hard about taking any on, as of course it usually means changing the schedule around, cancelling some classes even.  But if it means upskilling our coaches, then we're more inclined to do so. Because of course that means they can pass that knowledge on to you.

Speaking of passing knowledge on, this Sunday we have a Rope Climb Workshop at 10am (Krista will be there from around 930am doing some mobility work, so get in there early and ask her for some homework tailored to you).  Without solid foot clamp technique, you can't make a rope climb the full body movement it should be.  Sign up will be on the roller door whiteboard all week.  We've got room for 12.  Non Members, get in touch if you'd like to grab any spare spots, we'll let you know on Thursday.

Looks like the Metabolic Strength Circuits were a bit of a hit last week!!  Some classes more than 90% of you doing them.  And some of you wondering why they weren't on every day.  Yes, they are structured more towards hypertrophy (muscle building) and fat burning.  But there are elements of that in all our training, think of these circuits as 1) a COMPLEMENT to the other days, and 2) a way to get more out of your training session, if the movements are technical, eg. olympic lifting, or you are limited in your performance of those movements, eg. todays back squats.  So what we're aiming to do is recognise those of you who will benefit more with a little less barbell work in their programming, but don't make the mistake of assuming that dropping strength training altogther is the way to go.



Back Squat
4 x 6
Single Arm DB Row
4 x 8-10


10 DB Romanian Deads
10 DB Front Squats
10 DB Rows (alternating)
5 rounds, resting 30s between exercises
Max reps in 1min of;
Step down Box Jumps
Burpee Box Jumps
DB Snatch
Burpee Box Jumps
Step down Box Jumps
Rest 2mins between sets.


800m Run



Back Squat
4 x 3
Single Arm DB Row
4 x 8-10

Front Squat
Max reps in 1min @
60%-70%-80%-70%-60% of 1RM Front Squat
Set starts with 10 Burpee Lateral Bar Jumps
2nd, 3rd, and 4th sets are worth 2,3,2 points per rep respectively.
Rest 3mins between sets

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