22 August 2016 – Introducing Bonus Gainz

From this week you will start to see an extra section of the programming called 'Bonus Gainz'. 
This is going to be extra work that you are welcome to put in before or after class, and it will not take any longer than 15 minutes.

This area of the programming will be focused on addressing weaknesses and imbalances, as well as working on some gymnastic strength. This will not be a coached part of the class, and we will provide technique videos on the blog.

Whilst you are not required to do this, the extra work is there should you wish to get in that little bit extra gainz.


A) Strength: Back squat
A1) 15-20 minutes to establish a 1 rep max
A2) 3x2 @ 85%+ of A1

B) Conditioning
4 Rounds for time:
15 Thrusters (42.5/30 kg)
15 Pull ups
(Time cap: 12 minutes)

C) Bonus Gainz
Midline Conditioning:
Accumulate 1 minute in L-sit hold (or tuck variation)