Tuesday 20/11/2012

Fight Gone Bad done and dusted for November……..or is it ?!

Saturday is going to be a great fun day at BST, remember to keep it open and come and join us for the day.

Workout

Strength:

Part 1

6 Rounds for reps

Max strict pull ups

Max arch rocks

25 min time cap

Part 2

Perform 3 reps with your 5 RM Deadlift on the Min for 10 Min

Monday 19/11/2012

This Saturday BST will be hosting a little get together /work out/braai/get to know/Super Saturday /fund raiser for our Mo Fund.

Get all the info at the Gym.

Workout

Strength

Front squat

1RM

WOD

Fight Gone Bad

Lets get stuck in and show every-one how hard we have worked the last month.

Compete against yourself and then against others

 

Fight gone bad scores

BST Newbies FGB scores

Well done to all the clients who has finished the BST introduction week and welcome to those who has chosen to stay with us.

Here are your fight gone bad scores you have worked so hard to get.

Mark 184

Alex 226

Carl 213

Adrian 107

Jonothan 200

Manuella 264

Alex 192

Andrew 208

Mark 234

Debbie 177

Channah 194

Karin 216

Chantelle 211

Candice 198

Rey 159

Zane 219

Tuesday 13/11/2012

Well done to all our newbies for completing their first introduction session last night ,now only 2 sessions to go.

 

Workout

Strength

Back squat

3-3-3-3-3-3

 

WOD A

For time

Reps 21-15-9

KB SDHP

Ring rows

Burpees

 

WOD B 

As many reps as possible

90 sec per exercise , complete two rounds with-out rest between sets.

Wall Balls

GHD Sit ups

Box jumps

Monday 12/11/2012

Workout

Technique

Beat swings

Forward rolls

WOD

“Grace” BST Style

Well done to all the BST weightlifters on Saturday, you all lifted like champs.A special congrats to Jared and Jenna for taking the gold in their weight class.