Strength & Conditioning


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Learn and implement correct movement patterns, progressively increase strength across the entire body and improve body composition. Coaches work closely with you to ensure safe and effective progression!
– Examples of movements – Squat, Pull-up, Bench Press, Shoulder Press, Lunges, Cleans, etc + Accessory work to build strength across entire body e.g. Dips, Curls, Push Ups
– Programming example – 5×10 squats superset with 5×20 bodyweight lunge. rest 5 minutes then 3 max effort sets of strict pull-ups superset with bench dips.
– Suitable for – Beginner/Intermediate/Advanced – Multiple Scaling options available.
– Expected outcomes – Strength and lean muscle increases. Weight Loss. Improved movement patterns with a major focus on form. Postural improvements. Increases in bone density.


A fun fast paced class that incorporates a variety of body weight and light weight based movements designed to efficiently get you fitter, faster and stronger! Different every day however carefully programmed to ensure you’re always improving!

– Examples of movements – Kettlebell Swings, Box Jumps, Skipping, Rowing, Running, Burpees, Sit-ups, Wall Balls, Squats, Dumbbell movements, etc

– Programming example – 12 min AMRAP (as many rounds/reps as possible) 200m Run, 20 Kettlebell Swings, 10 Box Jumps; Rest 5 mins then 10 min AMRAP 200m Row, 10 Kettlebell Squats, 20 Sit Ups

– Suitable for – Beginner/Intermediate/ Advanced – Multiple scaling options available

– Expected outcomes – Increase cardiovascular fitness and endurance, weight loss, increased bone density.