KGB Performance and Fitness | Business service

KGB Performance and Fitness

Phone: +61 490 361 835

Add/Update information

Reviews

Tags

• Businesses
• Local service
• Business service
• Personal coach
• Coach

24.01.2022 Happy Friday everyone. Here is today’s Bodyweight workout. Descending ladder 10 down to 1 with a 100m sprint at the end of each round. Keep the sprints just that..... a sprint. Let’s keep heart rate high today....

23.01.2022 EMOM Tuesday - on every minute hit the prescribed movement. Get through the volume in under 40 seconds so you can have a 20 second rest... Be consitent..

23.01.2022 Saturday Sprint Intervals - Let's hit the track! 10 x 300m - same work and rest ratio today. So if the run takes 90 seconds - rest for 90 seconds. Try to keep the intensity high. It will start getting tough so have a strong mind game.....

21.01.2022 Happy Tuesday, team. We went long yesterday with a chipper. Today we are hitting AMRAPS - Keep the intensity high but do not sacrifice the quality of the movement especially in the plank bird dogs.

21.01.2022 So thankful to have attended and completed the online Burgener Strength weightlifting level 1 course over the weekend. Coach Burgener is one of the best in the business and it is a privilege to be educated in his way of lifting. A fantastic course with amazing content and well presented. I cannot wait to share the knowledge bombs gained with my athletes. ... Don’t forget I offer 1 on 1 coaching plus small group training. Drop me a message for more details. Paul Ross Level 1 Strength and Conditioning Coach (ASCA) Level 1 CrossFit Trainer Level 1 Burgener Strength Weightlifting BSC Sport and Exercise Science

20.01.2022 Back to it today after a rest day... We are hitting a "For Time" workout. A 21-15-9 workout sandwiched between some plyometric work as a buy in and buy out. Included is unilateral work - so switch sides at the half way mark on the rep count....

20.01.2022 Happy Monday, team. I hope you had an amazing weekend. We start this week with INTENSITY. 7 rounds off 2 minutes with a 60 sec rest between each round. Your score is your total amount of Air Squats....

17.01.2022 EMOM Tuesday - Try and hit the numbers within 40 seconds to allow a 20 second rest. If the numbers are too low, then increase them..... Have fun team.

09.01.2022 Helping people is why I got into coaching many years ago..... Kahly has been with me for around 10 weeks and set some specific goals. Her Diastasis Recti was really bothering her, we focused on reducing the separation slowly.... Alongside, Kahly has got stronger, fitter and faster.... by using compound lifts mixed with high intensity functional movements to help her gain strength, co-ordination and mobility. ... Kahly is now moving onto more complex skills and movements.... I cannot wait to see what the future brings... Well done Kahly, keep up the great work..... @crossfitrelease

08.01.2022 WooHoo - The Gyms re-open today - Such great news for all you gym go-ers. In the meantime - here is another free workout that you can do outside. A nice little circuit to start the week. Go through this once only. Try and maintain the 800m run time....

08.01.2022 Still learning to use my Flex @flex.stronger but it has just driven me to a new 5RM back squat by 5kg with a little more in the tank. I set the fatigue at 20% for each individual set. My last set of 5 hit 14%. Speed on the bar looks to me but happy for feedback. If I had gone by percentages then I would of been well below. Happy Coach.

06.01.2022 Happy Monday, team. I hope you had an amazing weekend. We are kicking the week off with some cardio. A 1KM run into 3 rounds of skipping, push ups and step ups (not box jumps). Have an amazing day, team.

04.01.2022 Wow. I haven’t posted for a while so thought I had better get back to it. Don’t have much time for a workout today. Here is a 15minute burner. Off every 3minutes... 1) 20cal bike 11 cleans @40% 2) 20cal bike 9 cleans @50% 3) 20cal bike 7 cleans @60% 4) 20cal bike 5 cleans @70% 5) 20cal bike 3 cleans @80% Resting what’s left of the 3mins. % of your clean. I managed to hit all mine at power cleans. I went 40.50.60.70.80kg. Legs are cooked.

04.01.2022 Welcome to the weekend, team. It is a mini chipper today. Nothing fancy, just grunt work. Hit it and enjoy the weekend.

04.01.2022 Welcome to Friday, team. Let's play a game....! How many points can you score in 12 minutes? Your workout, your way!... So many possibilities to hit this.... Let's see what you achieve.... It is a fun one.

03.01.2022 After yesterday's rest day - today, we are overloading. Repeating movements. Two workouts to get through - both are about intensity. Hit the AMRAPS hard but smooth and utilise the rest. Following the AMRAPS, there is a 5 minute rest before you hit another workout which is for time. Get through this as quick as possible.....

03.01.2022 Start of a brand new week.... Here is your body-weight workout today, team. We are going long with this chipper, work your way through the volume in manageable sets.

02.01.2022 It does not have to be fancy for it to work! A good old mono structural day - a 3KM run with some jumping lunges thrown in for good measure....

02.01.2022 Happy hump day team, we are hitting a slightly longer workout today - 23mins in total. Do not go out too hot and keep moving through all the movements. Too keep yourself focused - try and hit the same timings every round...

01.01.2022 Nothing but good old cardio today - INTERVALS. Using a 2:1 work/rest ratio. You will need to note your 800m time and half it for your rest time. If you know your MAS (Maximal Aerobic Speed) then use a percentage and stick with it..... Have a great day team.

01.01.2022 Welcome to Hump Day, team. We are hitting 5 times 3 minute AMRAPS today - but instead of max reps, we are doing a max plank hold..... remember to engage that core and to "tuck your belly button to your spine"..... No saggy hips during the plank hold..... have an awesome day.

01.01.2022 20 minutes today, team. Keep consistent and try not to go out too hot! Remain consistent on the 400m run and break the reps up into manageable sets....