Tuesday you get to take on a pretty fun workout. It will be three rounds of GHD sit-ups, walking lunges, and bar muscle ups.  V Sit ups will be a good alternative and we will find your hardest pull up progression for your bar muscle ups. In busy classes you may start on different movements and this will help us accommodate more on the Glute ham developers.

Your workout is only nine minute. Our job is to make sure you can get the most out of it. We look forward to seeing you all tomorrow.

Thought of the day

“Silence is a source of great strength.” –Lao Tzu

With the craziness of life and holiday season upon us, when is the last time you got a moment of silence?

Today I took on a hero workout, you have coming up later in the week, and instead of finding my favourite play list I turned the music off. It was kind of nice to be in the gym and just be present to the workout. My phone buzzed a few times but outside of that it was just me and the task at hand.

Challenge for you:  today find a time for a moment of silence. It can help give you space and help you get away from all the distractions and craziness of your day to day.




Warm up

3 rnds


Get ups

Bar hang, lat pull up, swing

Os push up



Bar MU



3 Rnds (1 minute each movement)

GHD Sit ups

Walking Lunges


Cool down

  • Leon