[wod date=”2017-3-22″]

Please Join us in welcoming Agnes who has taken over the treatment room and is now available to sports and other types of massage.  Agnes has kindly offered to run a great promotion for all our members details of which can be found above.  This is for a limited period only so please get booked (more…)

Warm Up Run 3 Minutes 7 M Inchworm  20 Banded Good Mornings 20 PVC Shoulder Rollouts 20 PVC Overhead Squats 20 Barbell Push Press 2 Minutes Front rack Strength 15 Minute cap Deadlift 3 x 5, 3 x 3 Skills  L.1 5 Minute basic Split Jerk Skills – Feet position, feet direction, starting elbow position (more…)

HIIT Workout Strength 5 Rounds 8 Bent Over Row 8 Press Ups on bar Accessory 3/4 rounds 12 Ring Rows  10 Plank Dumb Bell Rows each side 8 OH Plate sit up Midline 1 Minute Side Plank each side  then 2 Minutes max effort mountain climbers

HIIT Workout Upper Body  10 minutes AMRAP 6 Strict Press 12 Strict Push Ups 12 Ring Rows (face pulls) Lower body 10 minutes AMRAP 6 BB Reverse Lunge each side 12 KB Goblet Squat 12 Jumping Lunges Core 30 Dragon Levers/ Leg raise with hip Drive 30 Plank Walk Ups