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Lockup…. 31/5/18

Lock Up

A. 2 Mins Row – Max Meters

B. 3 Laps Sled Push + 10 Step Ups

C. 2 Mins O/H DB Carry

D. 2 Mins Max Burpees

E. 10 Side Dumbell Raise
10 Front Dumbell Raise
10 Upright Row

30 Sec of Abs After Every set

x 2

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Solitary Confinement…..22/5/18

prison cell

Part A – 10 Mins
Bench Press
Calorie Row

Part B – 10 Mins
30 Sec Battle Ropes
5 Tyre Flips
15 Ring Rows

Part C – 10 Mins
Dumbell Snatches
Sled Push
Toe Touches

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Mafia Mayhem…17/5/18

Cell Training - Mafia Mayhem

90 sec Rounds

White Lightning
Every 1:30
200m Run

Red Rocket
50 Skips/Double Unders
30 Sec Battle Ropes
15 Squats

Black Thunder
50 Bicycles
30 Sec Dumbell Punches
15 DB Side Lateral Raise

Green Machine
Every 1:30
18/15 Cals

x 4

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Not over the hill yet….


Are you over 50 years of age. At Fit Solutions we have as part of our timetable a seniors only class. This circuit style class is ideal for focussing on restoring some movement  functionality, rehabilitating injuries and making you feel great in the middle to later stages of life.

Our Programme is run by a qualified Exercise Physiologist. Benefits of our sessions include:

  • Reduce Joint and Back pain
  • Increase bone density through resistance exercises
  • Reduce the risk of falls
  • Improve muscle mass
  • Improve mental health
  • Reduce blood sugar
  • Improve cardiovascular fitness
  • Improve flexability
  • Meet new friends.

If you are interested in getting started and would like more information contact Rob or Max today on 4723 1566 or email


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Longest Mile -11/5/18

Teams of 2 25min cap

1600m Row

20 Syncro Push-ups

20 Syncro Dumbell Snatches

20 Assault Bike Cals

20 Syncro Sits ups (legs linked)

20 Syncro KB Swings

1600m Ski

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Alcatraz – 8/5/18

AlcatrazRow Cals x 100DB Thrusters x 100Ring Rows/Pull-ups x 100- Teams of 3 – Partition reps anyway- 7 Mins work rest 2 Mins – Start where you left offX 3

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Contraband – 4/5/18


[I1] Bench Press 20-15-10

1 min Row BT Sets

[I2] DBell Curl and Press 20-15-10

1 Min Assault Bike BT Sets

[I3] Burpee With Double triceps Press


1min Ski BT sets


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Outlaws 3/5/18

Anaerobic Intervals Outlaws

[I1] 200m Farmers Carry

[I2] 20 KB Swings

40 Skipping/Double Unders

60 Bicycles

[I3] 10 Cal Ski

20 Seated DB Press

I1 is the timing piece for all. I2 and I3 are