Wednesday 8th October

Floor Press 5,5,4,4,3

Tuesday 8th October

7 x Push Press 50/30kgs
10 x TTB
15 x Boxjumps
90sec on/off. 8 Rounds.

Saturday 5th October

15 minute AMRAP:
3,6,9,…
Power Snatch (50/35kg)
Muscle-ups
200m Run

FLASHBACK Friday 4th October

10 minute AMRAP:
1,2,3,4,5 Cleans @ 75% 1RM
2,4,6,8,10 Strict Pull-ups

A young Vanilla Ice. Kb loves his break beats, hip hop and general street funk. We often see Kb sporting his straight peak cap around the gym, this started with Vanilla Ice in the early 90's. As well as singing at the Xmas party the kid is going to burn up the dance floor Culture Beat style. How exciting is the KB show going to be!!!

Thursday 3rd October

12 minute AMRAP:
50 Abmat Sit-ups
40 KB Snatch (24/12kg)
30 Wall Balls (9/6kg)

Kai has a love of Queen and Freddy Mercury that borders on obsession. Ive been lucky enough to see the big guy belt out Queen classics at various Karaoke Bars over the years. How good will this years Christmas Party be when KB gets on the mic and belts out a few.

Wednesday 2nd October

Max MG Bench Press

 

KB in his "hello boys/open clam pose" channeling big Arnold in between workouts. This week we will see a multitude of shots of kai in his many guises, he truly is an onion.

What a fantastic job Kai did with the blog last week. The interest generated in long forgotten photos of a young 18yo was truly amazing. Its got me thinking of opening up a new feature of the blog called "Flashback Friday". Each friday we will post a photo or collection of photos of a member on the blog from back in the day, and have a good giggle. We will need help on this and feel free to bring forward any shots you think are blog worthy of yourself or others. 

Tuesday 1st October

Back Squat to Box
Max Lift