classes
A unique approach to group training that will have you living large and long.
Group classes designed to meet you and your goals where ever you're at.
EVERYDAY STRENGTH + FITNESS
Our signature group training class for the everyday athlete.
We bring together strength training, mixed modals of fitness workouts, functional bodybuilding and cardio machines modalities - to give you a hybrid approach to your workout routine.
Lift things, sweat, stay in shape, blow off some steam, move for health. Whatever your reason for showing up, we'll back you in.
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STRENGTH
The A Series. Most of our classes start with a focus on building strength. This means squatting, deadlifting, pressing and pulling in all forms. The exercise is completed in isolation at your own pace, with a huge emphasis on technique and weight selection that’s right for you.BODY COMPOSITION
The B Series. Performed after our major strength movement of the day, it’s designed to help build lean muscle mass and drop body fat through the proper selection of load, reps, intensity and tempo of movements.PERFORMANCE
We have a dedicated day for weightlifting (Cleans, Snatches, Overhead Squats) and there variations. These movements are added to our program to help you display power and become more athletic. At no time, do we do anything that's too complex. The basics done well in these movements get us exactly what we are after and have a major pay off in your strength + fitness progressions.FITNESS
C Series, the final component of class. We use a wide range of exercises (implements like dumbbells and kettlebells, wall balls, box jumps, erg machines etc.). Different modalities (rounds for time, AMRAP’S, intervals etc.) And a mix of short, medium and long duration time domains to build your work capacity, fitness and health. -
A. STRENGTH
Back Squat @80%
Every 2-minutes for 4 Sets Perform:
5x Back Squats
B. BODY COMPOSITION + PERFORMANCE
In 12-minutes Complete 4 Sets:
8x Barbell Romanian Deadlift, 4010
20x Front Rack Lunges
C. FITNESS
3 Rounds for Time:
10 Deadlifts
20 Lateral Burpee Over Bar
30 Wall Ball Shots
40/32 Calories Rower
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We follow a goal-based class structure, balancing upper and lower body for a structurally balanced body and ability to train up to 6 days a week.
MONDAY
Lower Body, expect to Squat every MondayTUESDAY
Upper Body, expect to Press + Pull every TuesdayWEDNESDAY
ConditioningTHURSDAY
Upper Body, expect to Bench Press very ThursdayFRIDAY
Lower Body, expect to Deadlift every FridaySATURDAY
All about partner conditioning workouts.A model for those who want variety in their day to day training, but also understand the importance of consistency for optimal results.
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From experience, people who train with us have goals that fall into one or more of these categories:
✓ Build strength
✓ Improve body composition
✓ Increase fitness
✓ Enhance performance
There is no greater feeling than being strong, looking good, moving well and feeling great, all at the same time. Regardless of what that looks like relative to anyone else, we can get you there.
ATHLETIC AESTHETIC
Our spin on weight training for those who want to maximise aesthetics, body composition and strength goals.
A 60-minute class that incorporates barbells, dumbbells and commercial based machines to target specific body parts.
3 main workouts per week, plus 2 optional conditioning days and you have everything you need to achieve amazing physique results.
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STRENGTH
The A Series – each day is focused on a different compound lift - utilising multiple large muscle groups to build strength and stimulate muscle growth. You will have two options; hypetrophy/strength or strength (following Everyday Strength + Fitness programming). You can expect to see exercises such as squats, deadlifts, rows + overhead presses..BODY COMPOSITION
The B Series – this block of work will include multiple muscle groups, trained in isolation with techniques to build shape + definition. Expect higher rep ranges, isolation movements, supersets and tempo work. You’ll use a wider range of equipment (barbells, dumbbells, resistance bands + resistance machines). -
A. STRENGTH
Squat
Every 75s for 10 Sets
Complete 5 Reps @70%
B. BODY COMPOSITION
You Go, I Go:
B1. Leg Press
B2. Walking Barbell Lunges
B3. Barbell Hip Thrust Drop-Set
B4. Glute-Bias Dumbbell RDL
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A week typically looks like:
MONDAY
Lower Body; Squats with a focus on Quads & GlutesTUESDAY
Upper Body; with a focus on Back & Arms with some added gymnasticsTHURSDAY
Lower Body; Deadlifts with a focus on Hamstring & GlutesThese classes do not have a fitness component; we recommend combining with our Conditioning classes on Wednesday and Saturday.
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If you like to train hard with focus, intention and consistency then Athletic Aesthetic classes will deliver you visible, positive results.
✓ Develop lean muscle
✓ Improve overall strength
✓ Bullet-proof your core
✓ Reduce/prevent lower back pain and other injuries
✓ Improve general performance & wellbeing
Plus you’ll also learn the wonder of the ‘mind-muscle’ connection to optimise your training and shape your body.
CONDITIONING
This class is all about fitness and conditioning the body.
Workouts with constantly varied movement combinations, time domains, rep schemes and styles of workouts so you never get bored.
We use a wide range of implements (wall balls, kettlebells, sleds, dumbbells etc.) and erg machines (Ski, Row, Bike, Run) to have you sweating good, and feeling good.
Drop body fat, improve your cardiovascular health, enhance aerobic and anaerobic capacities while preparing you for any and all physical tasks.
MOBILITY
A total body engagement class to encourage movement without fear and limitation.
A great opportunity for those looking to improve their mobility, core strength + glute activation for improved performance in classes and every day movement in life.
The perfect active recovery session to compliment a week of Strength + Conditioning training.
Coached by Elyce @movementandthemind_
CARDIO
A 45-minute class only on Wednesday at 4.30pm.
This class will still follow the same general format as the other conditioning classes throughout the day, however modified so you can move at your own pace without any time caps or pressure to finish a workout.
No barbells, no skilled gymnastics movements or anything too complex.
Just get in and move!