A.C.H Fitness | Gym/Physical fitness centre

A.C.H Fitness

Phone: +61 409 479 183

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24.01.2022 Thursday 11th Februrary A1) BB Front squats 5-3-3-1-1... A2) 5 rounds 10 Z press A3) 5 rounds 10 e/s lying hip raise B) 4 rounds 20 db snatch 15 full situps + 3 rounds 100 skips laneway run

22.01.2022 thursday 17th december 12 days of Christmas Cul de sac run... 1 db power clean 2 pushups 3 front squats 4 sit-ups 5 ring rows 6 box step ups 7 burpees 8 lunges 9 ball slams 10 kb swings 11 kb deadlifts 12 s/a db thrusters See more

20.01.2022 Thursday 4th February a) 15 min EMOM (5 rounds) * 30 sec wall walk hold... * 3-5 banded pullups * 6 slow heavy goblet squats b) 5 rounds 16 lunges 16 dumbbell step overs 16 pushups 16 situps bonus 100 russian twists

19.01.2022 Tuesday 9th February 3 rounds of each A1) 4 laps box sled push... A2) 10 db bench press A3) 8 weight plate pull overs B) 20 min amrap 50 stepups 25 burpees 25 db push press 25 burpees 25 db power cleans

18.01.2022 Tuesday 2nd Feb a) 3 rounds 5 barbell deadlifts... 10 dumbbell split squats 10 ring knee tucks b) 20 min EMOM * 3 rope walks + 6 pushups * 8 kettlebell sumo deadlift high pulls + 8 burpees * 12 dumbbell thrusters * 20 deadball slams * 10 hanging knee tucks + 10 ring rows

18.01.2022 Thursday 11th March a) Dirty 30 25 min amrap... 30 reps of each movement box jumps/step ups lunges kb swings db push press wall balls burpees skips b) tabata core 4 rounds 20:10 plank leg lowers hollow hold side hip raise

11.01.2022 Tuesday 16th March 5 rounds 5 x barbell power cleans... 6 x pistol stepups e/s 10 dumbbell bench press 1 round 50 plate group d to overhead 40 hanging knee tucks/reverse crunch 30 heavy kettlebell deadlifts 20 goblet stepups 10 ring rows

07.01.2022 Thursday 28th January Buy in 200 mountain climbers 22/16/10... DB snatch Butterfly sit-up Straight into 21/15/9 DB/KB deadlifts Burpees Buy out accumulate 2 min plank

06.01.2022 Tuesday 9th March a)4 rounds 20 kb swings... 20 db snatch 20 kb deadlifts b)20 min amrap 500 mtr run 40 air squats 30 tricep dips 20 pushups 10 weighted sit-ups

05.01.2022 Thursday 21st January 30 min amrap (as many rounds as possible) buy in 400 mtr run... 50 plate G2OH 40 situps 30 kb deadlifts 20 athletic burpees 10 ring rows

05.01.2022 YES I'M BACK TO MASSAGING!! SPECIAL "BACK TO MASSAGE" OFFER Treatments... Aromatherapy Swedish Remedial/Trigger Point Reflexology (foot & lower leg massage 30 mins-$40) 1 hour $70 1 1/2 hours $95 I use a blend of pure coconut oil a d DoTerra essential oils So book in your bliss time now!! xx

04.01.2022 Thursday 18th March 5 rounds 5 barbell front squats 10 dumbell passovers... 30 sec ring plank hold 2 x 10 min emom a) min 1-wall balls min 2-pullups/ring rows b) min 1- burpees min 2 - reverse crunch

03.01.2022 It’s almost time to take a leap of faith! I’m creating a new weekly session schedule to start on the 12 January 2021 CURRENTLY... Tues & Thurs 6.30am- functional fitness 9am - mature 9.30am - functional fitness 12pm - Northern Beaches Council Ladies 5.30pm - functional fitness 6.30pm - functional fitness Please let me know if there are any other times/days that would be suitable. All sessions are open to all fitness levels,ages,shapes,sizes

02.01.2022 Thursday 4th March a) 40/30/20 bike/row cals... air squats b) 5 rounds 15 kettlebell swings 3 wall climbs c) 40/30/20 butterfly situps box stepups d) 400mt run 25 ring rows laneway run 25 ring rows

01.01.2022 There’s always a shining light at the end My first run in forever with my boo @bree_hammond #mercuryhardcider #furstruninages #shininglight #goodtoberunningagain #sweatfest #lifeisgood