3 Rounds for time….. 3 D/B Thrusters 5 Burpee box jumps 7 Deadlifts -Player 1 working through reps -Player 2 on assault Bike *At the end of all 3 rounds, you have to total 100 Calories on the assault bike
Hateful 8: 8 rounds for time… 8 Pushups 8 Dimond sit ups 8 KB goblet squats 8 Dead ball slams 8 Dead ball clean and press 8 Dead ball floor to shoulder 8 Calories on the assault bike
3 X 45 minute sessions per week – Lifting, Primal/Functional Training & Boxing Bootcamp. Includes nutritional advice, measurements, bio-scan and before and after photos!
Contender Bootcamp and 8 Week Challenge Celebrations! 6pm-8pm – Contender Boxing Exhibition Bouts 8pm-8:30pm – IF Crew vs Member – Fitness Battle 8:30pm-8:45pm – ABC Boxing Exhibition Bout 8:45pm-9pm – Muay Thai Exhibition Bout 9pm-9:15pm – BJJ Exhibition Bout 9:15pm-10pm – Awards & Celebrations
Circuit #1 X 5 Rounds 300m Row (Resistance 7) 7 Burpee Box Jumps* (20”/24”) 3 Min Rest Max Circuit #2 X 5 Rounds 10 Cal Assault Bike 16 Alt D/B Snatches (8,10,12.5,15kg) *Alternative – Step Up Go Hard ?
#1 50 Sit Ups 40 Push Ups 30 Box Jumps (20”) 20 Burpees (Chest to ground) 10 Tuck Jumps 1 X Repco Run # 2 40 Sit Ups 30 Push Ups 20 Box Jump 10 Burpees 1 X Repco Run #3 30 Sit Ups 20 Push Ups 10 Burpees 1 X Repco Run #4 …
7pm Friday 5th October a team of us will be starting a 24 hour walking challenge to raise money for the Mental Health Foundation, so far the route covers 50km distance and 2.6km elevation gain/loss!! The route is estimated to take around 23 hours but if we are making better time than expected we will …
Richie ‘The Hatchet’ Hadlow! 45 Fights, 4 National Titles, 10/15 international bouts and CWG contender! *When did you start boxing? Started amateur boxing in 2012 with Stewart Mitchell. My first bout was in Chirstchurch Metro at 69kg. *Hardest fight and why? There is never an easy fight! But two fights were memorable, my 18th fight …
Have you tried our WORKOUT of the WEEK? • 800m Row • 12 DB Squat Press • 12 DB Snatches • 600m Row • 10 DB Squat Press • 10 DB Snatches • 400m Row • 8 DB Squat Press • 8 DB Snatches • 200m Row • 6 DB Squat Press • 6 DB …
Great turnout for the running seminar this morning! Big thanks to Craig for coming in and sharing his knowledge on running techniques and training. If anyone would like to come and put your new techniques into practice this week, try out our running club at 6am Friday (more times to be added soon) or any …