Blog

15.01.18

Strength

A.

Overhead press x 6-8 @ 60-70% of 1 rep max.

Rest 90seconds. 3-4 sets.

B.

Pull ups x 5  (use a resistance band if needed)

10 x bent over row

15 x preacher bar bicep curl

Rest 2 minutes

3 rounds

C.

5 x DB press

10 x press up (on knees if needed)

15 x tricep extension

Rest 2 minutes

3 rounds

Finisher

Hollow hold x 20seconds

rest 20 seconds

5 rounds

12.01.18

Strength

Hang power clean practice –

Work up to your heaviest 3 reps

Testing

Watt bike – 6 second power peak test

5 attempts to find you highest power peak

Conditioning

20 minute AMRAP

200m run

20 x double unders

10 x burpees

5 x hang power clean @ 70% of your 3 rep max

 

 

11.01.18

Strength

Find strict overhead press 1 rep max

Accessory

Emom x 15

  1. 3-6 x strict Handstand press ups / deficit press ups / press ups (pick one that is achievable for 5 reps)
  2. 10 x bent over row
  3. max ring hold

Finisher

7 minutes to complete –

30 press ups

20 TTB / knee raises

10 pull ups / ring rows

20 TTB / knee raises

30 press ups

  • In remaining time row as far as possible

 

 

10.01.18

Strength

Find 1 rep max Back squat

Accessory

Walking lunge x 16

Sled drag x 2

Rest 90 seconds

4 sets

 

Conditioning

21-15-9

Box jumps

Row (cals)

Rest 5 minutes

1km watt bike for time

09.01.18

Strength

Max effort strict ring pull ups (ring rows)

Max effort dips

rest 2 minutes

4 sets

Accessory

Dumbbell press x 8

tricep extension x 15

rest 90 seconds

4 sets

 

Seated row x 8

Bicep curl x 15

rest 90 seconds

4 sets

 

Finisher

100 press ups

Every time you break = 1 rope climb

 

08.01.18

Strength

Find 1 rep max for DeadLift

Accessory

12 x KB Swing

2 x prowler lengths

Rest 90 seconds

5 rounds

Conditioning

30-20-10

Assault bike cals

Double unders (Skipping 90-60-30)

Sit ups

Christmas opening hours

December 18th – 22nd  |  Open as usual

Saturday 23rd  |  07:30 – 14:00

24th, 25th, 26th  |  Closed

27th – 29th  |  06:15 – 20.00

Saturday 30th  |  07:30 – 14.00

31st & 1st  |  Closed

January 2nd  |  Opening hours continue as normal

Christmas Challenge No. 1

Our Christmas challenges are back, you have 5 days to complete each challenge. We will then draw a winner at random to win a prize, so everyone who completes is in with a chance!

Challenge Number 1 –

Put your bodyweight on the prowler and do as many lengths on the astro in 2 minutes!

Black Friday Offers!

Existing member offers…

Full Membership £588  £490

Joint membership £1,008 £840

Gym/Class/Off peak £468 £390

Lunch time £300  £250

*These membership offers are 12 month contracts and are to be paid in full. These offers are for existing members only who have been Fitlife members for a minimum of 3 months.

 

Personal Training offers

10% off all Personal training sessions and packages for sessions with Charlotte and Laurence.

10% off all Personal training sessions and packages for sessions with Steve.

 

Retail Offers

All shakes  £4.50  £3.00

All coffees £2.00 £1.00

Ombar Chocolate £1.99  £1.35

All T shirts and Vests  £12.99  £9.99

Neat Nutrition Protein Powder £34.00 £29.99

 

 

Offers last between 24th – 26th November.

Personal training can be used at anytime once the sessions have be paid for.

Twenty Thirty Forty

A.

20 second sprint

30 seconds of Ball slams

40 seconds of press ups

Score = KPH on sprints + reps of slams + reps of press ups

rest 90 seconds – Repeat 3 times

B.

20 second row

30 seconds of wall balls

40 seconds of squats

Score = Cals on row + reps of wall balls + reps of squats

rest 90 seconds – Repeat 3 times

C.

20 second ski

30 seconds of box jump / step up

40 seconds of sit ups

Score = Cals on ski + reps of box jump + reps of sit up

Rest 90 seconds – Repeat 3 times

D.

20 seconds Assault bike

30 seconds of Dumbbell thrusters

40 seconds of burpees

Score = Cals on AB + reps of DB thrusters + reps of burpees