Fitstop

Wk 2 // Base Phase
Moving through base phase we continue our focus on movement quality, range of motion and technique. Focus lifts progress this week with an increase in load and some new movements are introduced.

Monday ⚡️ Perform ⚡️ 6x6
Partner EMOM session - DB hang cleans, pull ups, bike, ski, Tbar front squats, farmers carry

Tuesday 🏋🏼‍♀️Lift 🏋🏼‍♀️ 4x9
FFE split squat, Incline bench press, pendlay row, hip thrust, cable face pull

Wednesday 🫀 Condition 🫀 2x18
Individual bodyweight AMRAP + team cals

Thursday ⚡️ Perform ⚡️ 3x12
Renegade row, strict OH press, lat pull down, 500m run, Tbar twist, ski/bike

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Front squat, hang clean, seated cable row, Tbar hack squat

Saturday 😅 Sweat 😅 5x7
Deadlifts, 100m run, Tbar push press, ski, bike, box jumps, dead hang

Make sure we get in at least 3 sessions for the week team 🏋🏼‍♀️🏃🏼‍♀️🏋🏼‍♀️

Last weekend our Fitstop community came together for Sweat Series 2.0, a pairs event, working together to challenge ourselves whilst representing our clubs.

On the day our top overall score went to and from Hamilton Central with 304 🙌🏻
Our top score from Rototuna went to and with 289 👏🏻

Our Club of Origin trophy 🏆 has been claimed by with a convincing win.

We are super proud of everyone who took part, it was an epic event and awesome to see our community embracing the sweat together!

Bring on Round 3 - the last round for the year will be a teams event 🤩

Our training is always aimed at progressing our personal performance - pushing our limits and raising the bar, cycle after cycle.
During our last cycle we ran our Pound for Pound Challenge - taking our 3RM total for the big 3 - Back Squats, Deadlifts and Bench Press and factoring that against body weight to see who our strongest Fitstoppers are…

Hamilton Central a big shout out to 🥁🥁🥁

+

Dulcie totalled 4.37 x bodyweight
Brad totalled 5.28 x bodyweight

Outstanding performance guys - 2024 Hamilton Centrals Strongest Fitstoppers 👊🏻

🚨 Incoming! 🚨
Our last 12wk training cycle for the year is about to kick off 🤩
Base Phase week one means we will see a change in intensity, load and session formats, and a focus on technique, balance and movement patterns.

Monday ⚡️ Perform ⚡️ 4x7 + Finisher
Bench press, BB lunges, Sumo high pull, bike, ski

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Front squats, DB shoulder press, hang power cleans, cable wide grip row, T bar hack squats

Wednesday 🫀 Condition 🫀 30min AMRAP + finisher
Goblet squats, inverted row, plate curl + press, KB deadlift, ski/bike

Thursday ⚡️ Perform ⚡️6x5 + finisher
DB hang sn**ch, toe to bar, ski, bike, 100m sprints

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Incline bench press, pendlay row, hip thrusts, FFE split squats

Saturday 😅 Sweat 😅 5x7
DB push press, back squats, TRX row, 100m runs

📲 get your bookings in now team for the week ahead

At Fitstop our training is programmed in 12wk training cycles designed to drive progression 📈.
Each 12 week block is further broken down into four training phases - Base, Build, Performance and Peak.

Monday we kick into a new 12wk cycle with Base phase.
For newer members this is prime time to develop technique, understand movement patterns, and build the foundation for intensity in further phases.

For experienced members coming off the back off Peak phase this is a chance to maximise recovery and adaptation from the intensity and load of peak phase. Rather than a step down, Base phase will be a de load to recover from our maximal efforts in Peak phase, a chance to fine tune technique and improve range of motion and balance in our movements.
This will set your new base, higher than last cycle, and the point from which you build to surpass your last peak 💪🏻

Our 12wk training cycle is about to finish up with our Sweat Series event Saturday morning 🥵

Saturday afternoon let’s get together and swap war stories from the morning, celebrate the incredible achievements across this training cycle, and have some fun before we kick back into it next week.

Rumour has it there will be a bit to celebrate 🎉 I’ve heard rumours of many margaritas incoming 👀

Week 12 means we have reached the end of our third training cycle for the year - last week saw Titan efforts across our 3RM testing and 6min Cals. We’re not quite done yet though!

This week we get to take on the Fitstop 🌏 - Saturday is Sweat Series 2.0 - Pairs edition (hosted at Fitstop Rototuna). Our whole community competes as one team accumulating our club score, this is then multiplied by our communities attendance - so participation is key to our communities result!

Book your sessions in now team, lock them in 📲

Monday ⚡️ Perform ⚡️ 3x12
Bench press, 500m run, ski/bike, gorilla row, db sn**ch

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Deadlifts, glute bridges, sumo RDL, skull crushers, Bb shoulder press.

Wednesday 🫀 Condition 🫀 6|6|6|18
Synchro AMRAP, shared rep AMRAP, individual AMRAP, team max distance - no running

Thursday ⚡️ Perform ⚡️ 7|15|7
Back squats, front squats, cals, burpees, 500m run, box overs

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Hang power cleans, incline bench press, chin ups, Bulgarian split squats

Saturday 🌏 Sweat Series 2.0 🌏
Partners club competition hosted at Fitstop Rototuna.

🍻 Social drinks and results at 2pm

Sweat Series 2.0 - September 14th
Our full Fitstop community throwing down together at Fitstop Rototuna - working out in pairs, representing your club, your community and taking on the world!

Remember the clubs score is the total achieved by everyone combined then divided by the % of participation - give it your all, but most importantly show up for your club!

3RM week is here 🏋🏼‍♀️ Time to put ourselves to the test - dial in our focus, lock in our technique and see just what we can do 💪🏻

Unstoppable Together mini challenge: this week is our pound for pound challenge - attend all 3RM tests, divide total by bodyweight + attend minimum of 4 sessions.

Monday ⚡️ Perform ⚡️ 3x12 *Challenge Session*
3RM Bench press, devils press, bike, burpee box jumps, ski

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9 *Challenge Session*
3RM Back Squats, S.A DB shoulder press, spider curls, step ups, ab roll outs

Wednesday 🫀 Condition 🫀 2x18
9min Ladder workout, 9min AMRAP, 18min Team cals

Thursday ⚡️ Perform ⚡️ 6x6
BB complex, 6min Cals, Run, DB Complex

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9 *Challenge Session*
3RM Deadlifts, 1 1/4squats, DB Row, BB curls

Saturday 😅 Sweat 😅 5x7
DB bench press, hang power cleans, BO row, Run, AKB swing

Lock your bookings in team 📲, ensure you fuel your performance well and get plenty of quality sleep 👊🏻

We’re looking for a coach to join our team.
Fitstop is all about our community and our coaches are the leaders within the community.
Coaching is not only delivering an amazing session every time but engaging every member, passing on knowledge, motivating, encouraging progression, pulling back and regressing when needed, leading by example, celebrating wins and helping learn from losses.

🏋🏼‍♀️ Qualified PT

🏋🏼‍♀️ Experience with free weights / functional training / strength and conditioning

🏋🏼‍♀️ Group fitness / team coaching experience

We have a part time opening available - contact Darrin by email 📧 [email protected]

📢 New training phase starts Monday - Peak Phase.

Peak phase is the final 3 weeks of our training cycle, this is an opportunity to test ourselves and see how far we have come - Fitstop 7’s, 3RM tests, 6min max Cals, Sweat Series 2.0

Unstoppable Together - mini pairs challenge.
Over Peak phase we are running our Unstoppable Together mini challenge - pair up and tackle weekly challenges to complete your challenge card Swipe ⬅️ for week 1.

Monday ⚡️ Perform ⚡️ rolling EMOM
Max Chin up test, Rolling EMOM - DB hang squat cleans, cals, push press, burpee broad jumps, 200m run.

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Deadlifts, step ups, lat raises, supinated pendlay row

Wednesday 🫀 Condition 🫀 *Challenge Session*
Fitstop 7s

Thursday ⚡️ Perform ⚡️3x12
Bench press, devils press, hang power cleans, ski, bike

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Back squats, S.A Z press, BB RDL, gorilla row

Saturday 😅 Sweat 😅 6x6
S.A hang clean + press, bear hug squats, ski, TTB, thrusters, bike

Book in now team - minimum of 4 sessions this week including Wednesday - Get your partner lined up to complete your challenge card 🤜🏼🤛🏼

Performance phase has really been pushing us over the last couple of weeks, we’ve got one more week to go - expect to see heavy lifting loads and intense work rates across sessions this week - ensure you are recovering well to perform at your best.

Monday ⚡️ Perform ⚡️ 7|15|7
Bench press, S.A hang clean + press, 200m run, bike, ski

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Back Squats, S.A dead stop row, Bulgarian split squats, S.L RDL

Wednesday 🫀 Condition 🫀 36m WFT
Partner WFT - 500m run, bodyweight list + E6MOM

Thursday ⚡️Perform ⚡️ 3x10 + finisher
Hang squat cleans, DB STOH, chin ups, bike, ski, v snaps

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 8|16|8 + finisher
Deadlifts, incline DB bench, tripod row, lateral lunges, BB curls

Saturday 😅 Sweat 😅 6x5
Devils press, goblet lunges, thrusters, bike, ski, TTB, 500m

Get you bookings in early team and lock them in!
📲

When we train we strive to be just a little bit better than the session before. Session after session.
Our 12wk training cycle is designed to build improvement one 12wk cycle over the last. Consistently improving over time - 4 cycles a year.
Always seek the little improvements, they build up. Trust the process, and strive for progress.

Perfection isn’t attainable, seeking it ends in disappointment. Progress is continuous improvement in small increments and is a limitless achievement 👊🏻

Performance phase week 2 - progressing from last week we’ll see movement complexity with hang squat cleans introduced, and our lifting loads increase as reps decrease in our core movements.

Monday ⚡️ Perform ⚡️ 6x6
200m runs, hang squat cleans, chin ups, renegade row, kb swing

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Deadlifts, lat raises, Bb curls, glute bridge, ball curtsy lunges

Wednesday 🫀 Condition 🫀 32min WFT
Db push press, kb swings, TTB, G2OH, 500m run, cals

Thursday ⚡️ Perform ⚡️ 3x12
Dbl DB hang sn**ch, bench press, bike, ski, farmers carry

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 8|16|8 + finisher
Back squats, Arnold press, BO row, ab roll outs, box jumps

Saturday 😅 Sweat 😅 5x7
Inverted row, Run, hang power cleans, cable curls, devils press

As intensity in our programming climbs ensure you are fuelling your performance and taking care of your recovery.

Get your bookings in early, lock it in and see you in the club 📲

At Fitstop we challenge ourselves, chasing progress - during this 12wk training cycle we’re going to see pound for pound ⚖️ just how strong we are 💪🏻

Peak Phase - Week 2 we will test our core lifts 3RM, we’ll total this then divide by bodyweight to see how strong we are - lock in the dates, and work hard between now and then 😤

Monday September 2nd - Bench Press
Tuesday September 3rd - Back Squats
Friday September 6th - Deadlifts

There’s simply no better way to get started than this - 4 weeks membership for just $54 🤯
Dive into our Fitstop community, work with your new team to experience Fitstops different sessions Lift, Perform, Condition and Sweat - challenge yourself and see what you are capable of.

🔑 Full membership and access to all sessions
🏋🏼‍♀️ Lift - strength sessions
⚡️ Perform - high intensity Metcon sessions
🫀 Condition - endurance sessions
😅 Sweat - team based hybrid sessions

👶🏻 Kids corner available
🚿 Bathrooms / showers
📢 Coaches leading every session
👫 Community working together

Link in our bio to get started

📢 New Training Phase - Performance Phase will take over for the next 3 weeks 🏋🏼‍♀️🏃🏼‍♀️
As we step up to our next phase you can expect to see intensity through heavy loads in our core lifts, progression with our focus movements, and high work rates across the board - let’s turn it up a notch!

Monday ⚡️Perform ⚡️ 3x12
Bench Press, DB complex, Box Jumps, Ski, Bike

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 9|18|9
Back squats, DB sumo squats, DB 21s, band hamstring curls, ab roll outs

Wednesday 🫀 Condition 🫀2x15
Team max distance bike/ski + descending ladder WFT

Thursday ⚡️ Perform ⚡️ 6x6
Hang power cleans + front squats, kb swings, chin ups, db sn**ches cals

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️8|16|8 + finisher
Deadlifts, pendlay row, db shoulder press, b stance RDL

Saturday 😅 Sweat 😅 5x7
DB hang clean + press, pull ups, close grip bench press, bike, 200m run, ski

Let’s lock those sessions in team, book in early and let’s get it done 📲

⛲️ The fountain of youth - sought throughout the ages, something of legend - we know the answer!

🏋🏼‍♀️ Resistance training - lifting weights is the fountain of youth 🏋🏼‍♀️

As we age our bodies change and some of these changes seriously effect our health and quality of life 👴🏻👵🏼

🩻 Bone density decreases making our bones weaker and more susceptible to damage. This is particularly serious in females.

💪🏻 Muscle mass decreases, this effects our ability to take part in the activities we love as our strength and ability decreases.

⚠️ Decreased muscles also reduces joint stability increasing instances of falls.

🍔 Decreased muscle mass effects our metabolism making it harder to keep off excess body fat.

🧠 our brains electrical pathways deteriorate, this effects our ability to move precisely under control.

🫀 As we age our hearts ability to beat and supply blood for intense activity decreases, we are often also susceptible to blood pressure complications.

These things would decrease the quality of life we want to lead… is there something we can do?

🏋🏼‍♀️ Resistance training 🏋🏼‍♀️

You don’t need to be a body builder, but consistent resistance training to the answer to all of these risk factors.
Lifting weights as part of our regular exercise throughout life will lead to a life we can enjoy to the fullest for a whole lot longer.

🩻 Bone density increases from resistance training in relation to loads applied to the body and continued training as we age will counter reductions - stronger bones for a lot longer.

💪🏻 Muscle mass can be maintained by regular resistance training - use it or lose it.

⚠️ Maintaining muscle also means our joints are more stable - so we are physically stronger, more stable and our bones are stronger meaning less fall related injuries.

🍔 Maintaining muscle mass will help control our body composition and make it easier to maintain a healthy body.

🧠 resistance training works our nervous system, makes us better at utilising and activating our muscles - constantly doing this helps keep them in order.

🫀A stronger heart maintains a the blood supply we need and reduces heart failure

Build phase has been awesome so far, and it’s not letting up yet with one week left - let’s check it out

Monday ⚡️ Perform ⚡️ 6x6
Pairs session, DB hang squat cleans, ski/bike, TTB, BB lunges

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 8|16|8min
Deadlifts, SA DB row, BB glute bridge, Zottman curls

Wednesday 🫀 Condition 🫀ascending/descending ladder
DB STOH, butterfly sit-ups, goblet squats, G2OH, Cals

Thursday ⚡️ Perform ⚡️ 7|15|7min
Back Squats, Alt DB sn**ch, KB swings, bike/ski, 500m run

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9min
Bench press, hang power cleans, pull ups, Bulgarian split squats

Saturday 😅 Sweat 😅 4x8min
DB thrusters, sumo high pull, ski/bike, wall balls

Lock those bookings in team 📲 at least 3 sessions a week

Build phase moves into its second week, we’ve loved the step up from Base and can’t wait to get stuck in to this weeks sessions!

Monday ⚡️ Perform ⚡️3x12
Back squats, DB Complex, AKB swing, step ups and team cals

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Pull ups, Hang power cleans, bench press, FFE split squats

Wednesday 🫀 Condition 🫀
YG/IG WFT partner runs into shared reps

Thursday ⚡️ Perform ⚡️ 6x6
Rolling EMOM, front squats, DB hang cleans, Cals, sumo high pull, burpees

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 8|16|8
DB incline bench, deadlifts, decline push ups, bb curls

Saturday 😅 Sweat 😅 5x7
Devils press, BO row, kb swings, Tbar twists, wall balls

Get your bookings in now for the week ahead - don’t leave it to the last minute! 📲

Warm up and Keep Moving with Fitstop this winter - live now get 4 weeks membership for $54

Experience Fitstop’s performance based functional training, become part of our community and Stop at Nothing.

Classes:
🏋🏼‍♀️ Lift 🏋🏼‍♀️ resistance training developing strength, power, and stability through a range of compound and isolation exercises.

⚡️ Perform ⚡️ our Metcon class, increasing your ability to perform at your peak through high intensity burst of cardio, heavy lifting and power based movement.

🫀 Condition 🫀 endurance is key here, lighter loads, higher volume and longer periods of work

😅 Sweat 😅 our hybrid class featuring elements of all our other classes working together as a team

Let’s get into Build Phase, stepping it up a notch as we follow the process and progress towards a new peak.

Monday ⚡️ Perform ⚡️ 6x6
E2MOM - DB Complex, Cals, TTB, supinated row

Tuesday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 8|16|8 + finisher
Back Squats, DB RDL, deficit push ups, KB high pull, core finisher

Wednesday 🫀 Condition 🫀 36min
Team Cals & 4+4 AMRAP combined

Thursday ⚡️ Perform ⚡️ 3x12
Deadlifts, DB Sn**ch, KB row, cals, Russian twist

Friday 🏋🏼‍♀️ Lift 🏋🏼‍♀️ 4x9
Bench press, hang power cleans, pull ups, split squats

Saturday 😅 Sweat 😅 5x7
Front squats, STOH, bent over row, team cardio efforts

Get your bookings in early, and lock it in 📲

🚨 Build Phase kicks off Monday 🚨

After setting the foundations in Base Phase, it’s time to progress into our next phase of training.

Build phase will introduce our core lifts - Bench Press, Back Squats and Deadlifts after the unilateral work in Base phase. During this phase we will also have a focus on hang power cleans and pull ups.

Session formats will change to allow for heavier loads and skill development in our focus movements. This will set us on the path to our 3RM testing in our core lifts at the end of this training cycle and our Pound for Pound rankings.

Let’s take our intensity up a notch team, always striving for progress 👊🏻

Week 5 // Build Phase
This week our core lifts will feature a 2 sec eccentric to focus on time under tension, we’ll be introducing some movement complexity with Hang Cleans returning and there will be a step up in intensity across the board.

Check out what we have in store and lock in your sessions for the week 📲

Monday ⚡️ Perform ⚡️ 3x 12
Back Squats, DB Complex, AKB swings, cardio efforts

Tuesday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 4x 9
Bench Press, Hang Cleans, Chin Ups, Hip Thrusts

Wednesday 🫀 Condition 🫀 WFT
Combined WFT with Team Cals, 500m Run

Thursday ⚡️ Perform ⚡️ 6x 5 + Finisher
YGIG session
DB clean + press, Pendlay Row, TTB, Cardio Efforts

Friday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 8|16|8 + finisher
Deadlifts, DB incline bench, Goblet Squats, decline push ups

Saturday 😅 Sweat 😅 5x 7
Beast row, Front Squats, Box Jumps, 500m Run, Tbar push press

👋🏻 Today we had our last session with two members of our community Jess and Matt. Coincidentally both are physio’s, both had their last sessions together and both are heading off to the UK 🤪
Safe travels guys, thank you for being a part of our community - all the very best 🇳🇿🇬🇧

Our Move More Challenge is about embracing more movement so you can get more out of life!

🏃🏼‍♀️ Run More
🏋🏻‍♂️ Lift More
⛽️ Fuel your performance

To enable you to:

🔋 Have more energy
👨‍👩‍👦‍👦 Keep up with your kids
🏔️ Experience more
🏉 Play more
🚵🏽‍♂️ Go further
⏱️ Last longer

🥰 Enjoy more!

Challenge yourself for 21 days and be ready for whatever life throws at you!

The last week of our Performance Phase is here - expect plenty of intensity across the week with heavy lifting loads, spicy metcon and conditioning work. Remember to fuel your performance and recover well.

Monday ⚡️ Perform ⚡️ 6|6-12-6|6
Bench Press focus in the middle working into or 3RM testing, YGIG sprints, DB complex and gorilla row.

Tuesday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 9|18|9
Deadlift focus with 3RM testing, accessories include RDL’s, box jumps, curtsy lunges and Hamstring bridges

Wednesday 💥 Condition 💥 32min Cap WFT
Max Chin up test followed by an individual WFT

Thursday ⚡️ Perform ⚡️ 6x 6
YGIG EMOM
DB sn**ch, bike/ski, kb swing, Pendlay row, lat pull downs

Friday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 9|18|9
Back Squat focus working into our 3RM, DB piston press, band OH squats

Saturday 😅 Sweat 😅 6x 5
Partner session: shared reps + max reps for points
Front squats, bike, ski, DB Sn**ch, G2OH, HR push ups, wall balls.

Get your bookings in for the week now 📲 - let’s smash this week out and get ready for the Move More challenge start March 4th

Our Move More Challenge kicks off on March the 4th and we are excited to take our whole community on the journey with us - Stronger Together 👊🏻

If you haven’t already check out our members Facebook group and get set to challenge yourself in a whole new way!

As we move into our Performance Phase it’s time to look at which sessions will suit your goals the most.
With Fitstop we want our whole community hitting a minimum of 3+ sessions every week.

Strength goals 💪🏼
If you prioritise strength, you want to see your lifting loads increasing and aim to hit a new PB in your 3RMs then you want to attend both Lift sessions, and Perform. During Perform sessions you want to maximise effort in the functional stations and maintain moderate intensity in the Metcon work.

Endurance / Cardio Goals 🫀
Where your goals are increasing your cardiovascular fitness and endurance you want to prioritise Condition, Sweat and Perform sessions. During lifting blocks you may opt for the lighter load option with higher reps with full range of motion.

General Fitness 😎
For general all around fitness a mixture of classes will cover all bases allowing you to get a good sweat on and maintain general strength ie the classic Mon/Wed/Fri will give you Perform/Condition/Lift, and add in Saturday Sweat for that hybrid session. This will ensure you are generally fit and healthy.

Hybrid Training 💥
Hybrid training is a focus on being generally good at everything, ready to tackle whatever comes your way. The hybrid athlete may attend all or most sessions - Perform and Sweat are perfect mixes to build off of.

Whatever your goals are ensure you are fuelling your performance with adequate nutrition, hydration and sleep. Don’t be afraid of a rest day, and incorporate recovery techniques such as stretching, massage, ice baths etc

If you have any questions at all about your goals reach out to you training team who are happy to help 👊🏼

We’ve put in the time throughout Base and Build phases reenforcing technique, range or motion and time under tension. Now it’s time to move into our Performance Phase, over the next 3 weeks expect lifting loads to climb, rep ranges to fall and intensity to change up a gear in our Perform and Condition sessions.

Monday ⚡️ Perform ⚡️ 6x 6min
Partner EMOM session featuring devils press, Pendlay row, bike / ski, Tbar twists and more.

Tuesday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 4x 9min
DB RDL, Bench Press, Bulgarian Split Squats, Deadlifts

Wednesday 💥 Condition 💥 30min YGIG WFT + team finisher
Partner YGIG, shared reps WFT.

Thursday ⚡️ Perform ⚡️ 3x 12min
Pull up focus on the rigs, KB squat cleans, bike sprints, db thrusters, ski sprints

Friday 🏋🏻‍♂️ Lift 🏋🏻‍♂️ 4x 9min
FFE split squats, Back Squats, KB high pull, cable curls

Saturday 😅 Sweat 😅 5x 7min
DB Deadlifts, Lunges, TRX row, 500m run, pull ups, wall balls

Get your bookings locked in team 📲