Ken Coleman PT

Steps class tonight at 18:00 folks

What a workout this morning. Toughest one in a long time...

Try it out let us know how you get on..

For anyone looking to join us we do classes on a Sunday at 09:00 ..

Emom class tonight 40 mins total...

Classes for the week folks

Sunday workout done and dusted..

Break down
3 rounds
15 - deadlifts
15 - power cleans
15 - shoulder to over head
15 - front squat

Cardio round

150 - skips / jump jack's
125 - air squats
100 - push ups
75 - box steps
50 - ski erg
25 - air bike
20 - hammer
15 -Burpees
10 -pull ups
5 - ghd sit ups

Boot camp starts next week folks last week to get registered.. Measurements being done today Wednesday and Friday

▶️We will be doing bootcamp measurements today from 3 o clock today. Mail ahead of coming in please..

We will be doing measurements again Wednesday and Friday folks. It's starting next Monday

Competition for a place on the next 8 week bootcamp up for grabs.

🏋️‍♀️Boot camp competition 🏋️

Do the normal to enter tag a friend that would like this prize and share to your page.

▶️We will be running an 8-week Bootcamp starting on the 5th of September.

▶️There will be classes Monday - Friday at 06:30, 09:30, 18:00 and 19:00
▶️For those not wanting to participate in classes, there will be workouts provided for the 8 weeks.
▶️Meal plans
▶️Measurements
▶️Group chat
▶️Gym membership included

🏆There will be 4 €500 prizes up for grabs.

• Male / female Best physique = So the person who can graft the hardest to get the most aesthetic physique

• Male / female Most improved Body composition = The person who makes the biggest overall change in their physique, either through weight loss or gaining muscle

📷This will be judged based on before and after pics and measurements.

▶️Weigh ins start this Wednesday finish Friday 2nd
👉The price will be €160 and this includes 8 weeks membership.

🏋️‍♀️Boot camp announcement

▶️We’ve had a few enquiries into Bootcamps again, so due to popular demand,
▶️We will be running an 8-week Bootcamp starting on the 5th of September.
▶️We’ve been hard at work putting together a 90-page meal plan/ recipe book just for this. All of the meals are simple and easy to follow, simple enough even I can make them, so you will have no excuses.

▶️Workouts will be a combination of group classes and functional workouts you can do in your own time.

▶️Now to the meat and bones of this. I generally run these as educational, trying to get people to understand what a calorie is and getting rid of any misconceptions people have with and around food. That won’t change, but this time it’s going to be a proper competition.

🏆There will be 4 €500 prizes up for grabs.
• Male / female Best physique = So the person who can graft the hardest to get the most aesthetic physique
• Male / female Most improved Body composition = The person who makes the biggest overall change in their physique, either through weight loss or gaining muscle

📷This will be judged based on before and after pics and measurements.

▶️We’ll be taking names from those of you who are interested from next Monday, 8th of August.
👉The price will be €160 and this includes 8 weeks membership.

So folks my first fitness comp since the lockdowns will be this month..

Get yourself a partner and register this week..

Working on prizes but winning will earn you my respect, which should be enough..

Will put up the workouts this week.
This will be a monthly thing going forward.

▶️Members of Apex
We are starting back up our Fitness Contests this month. The first one will be at the end of July.

➡️This challenge will be a couple’s challenge.
➡️We’ll be doing one of the CrossFit partners WODs. I’ll pick 6 of the potential WODs this week so everyone knows what to expect and train for, and on the day select one with the role of a dice.
▶️So, we are looking for teams of 2.
▶️One male one female ideally.
Contact me directly with your names we’ll select the team names don’t worry.
🚫We’ll be making this into a contest between the trainers in Apex as well who will also be competing against each other with one of their clients.

❗️This will be done every 4 weeks going forward.