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.
6 Rounds for reps
Max strict pull ups
Max arch rocks
25 min time cap
Perform 3 reps with your 5 RM Deadlift on the Min for 10 Min
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.
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
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.
Heavy Med ball Wall balls
KB Swing 24/16kg
Muscle snatch 5-5-5
Power snatch 5-5-5-5
20 Min AMRAP
20 Sit ups
15 Strict Hand release push ups
10 p/s Lateral jumps
Well done to all our newbies for completing their first introduction session last night ,now only 2 sessions to go.
As many reps as possible
90 sec per exercise , complete two rounds with-out rest between sets.
GHD Sit ups
“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.
Saturday session will start 08:00 tomorrow.
For Time ( Perform 35 reps of ech exercise)
DB Clean and jerks
Hyper back extentions