CLASS TIMETABLE
Schedule and Descriptions
For members training online.
MAIN FLOOR TIMETABLE


MON

5:45 am

S&M

6:45 am

BODYWEIGHT - A

9:30 am

S&M

5:15 pm

S&M

6:15 pm

BODYWEIGHT - A

7:15 pm

LIFT


TUE

5:45 am

BODYWEIGHT - A

6:45 am

S&M

9:30 am

BODYWEIGHT - A

5:15 pm

BODYWEIGHT - B

6:15 pm

FIGHT FACTORY

7:15 pm

STRETCH


WED

5:45 am

S&M

6:45 am

LIFT

9:30 am

BODYWEIGHT - B

5:15 pm

LIFT

6:15 pm

BODYWEIGHT - C

7:15 pm

HAND-BALANCE


THU

5:45 am

BODYWEIGHT - B

6:45 am

S&M

9:30 am

S&M

5:15 pm

FIGHT FACTORY

6:15 pm

S&M

7:15 pm

BODYWEIGHT - A


FRI

5:45 am

LIFT

6:45 am

BODYWEIGHT - B

9:30 am

LIFT

5:15 pm

BODYWEIGHT - B

6:15 pm

LIFT (SWOLE)


SAT

7:00 am

S&M

8:00 am

LIFT

9:00 am

S&M

10am

STRETCH

JIU JITSU TIMETABLE (MEZZANINE)


MON

5:30-6:30pm

JIU JITSU (FUNDAMENTALS)

6:30-8pm

JIU JITSU


TUE

5:30-7pm

JIU JITSU

7-8pm

JIU JITSU (FUNDAMENTALS)


WED

5:30-6:30pm

JIU JITSU (FUNDAMENTALS)

6:30-8pm

JIU JITSU


THU

6:30-8 pm

JIU JITSU


FRI

5:30-6:30pm

JIU JITSU (NO-GI FUNDAMENTALS)

6:30-8pm

JIU JITSU (NO-GI)


SAT

9-10:30 am

JIU JITSU (OPEN MAT)

Strength & Movement (S&M)
Our flagship class, covering a wide range of strength and movement basics. Utilising a variety of bodyweight, weightlifting and conditioning techniques to create a solid workout that will push the limits of your strength and conditioning. High intensity, sweaty, lean.

Training from home? 
- create an empty floor space
- suitable if you have no equipment
- a wall, box, chair or couch is handy
- not essential items, but can incorporate any of the following equipment: kettlebell, dumbbell, barbell, rings, resistance bands etc

Bodyweight
Strength and flexibility training using only your own body weight. Designed to balance and fortify the foundation of your body.  Inspired by gymnastics, calisthenics and hand balancing, learn how to control your most trusty tool – your own body.

Training from home? Clear an empty floor space- suitable if you have no equipment- a wall, box, chair or couch is handy - not essential items, but the following is handy and can be incorporated: empty barbell, pull up bar, rings, kettlebell or dumbbell
Lift
This class will teach you the basics of controlling an external load. Focusing primarily on the Barbell, but entirely adaptable to other weighted implements. Utilising various techniques of Olympic Weightlifting, Powerlifting, and basic strength training this class will develop a formidable base of strength and power.

Training from home? Find something you can lift like a kettlebell, dumbbell, barbell, water bottle, stone, bag of cement, small child or animal, etc
Fight Factory
Muay Thai, MMA drills and techniques along with fight conditioning. Designed to teach the basics of stand-up combat along with increasing work capacity. MMA athletes are some of the fittest humans out there. This class utilises their training techniques to get fit without getting smashed in the face.

Training from home? Clear an empty floor space that you can jump around on
Jiu Jitsu
Brazilian Jiu Jitsu is a system of self-defence based on grappling and specifically, ground-fighting.

Using joint locks and chokeholds, you'll learn how to overcome a larger, stronger opponent through the efficient use of timing and leverage. BJJ is empowering, fun, and an incredible workout.


*Not Available Online

Stretch
Not your average ‘Stretch’ class. Exploring 'mobility'...as defined as a combination of strength, flexibility and balance. This class focuses on developing all of those things through a variety of methods such as movement, breathing, active stretching, loaded stretching, and more. Bulletproof your joints and reach new ranges of motion. 

Training from home? Clear an empty floor space- suitable if you have no equipment- a bolster, foam block, firm pillow, strap etc is handy
Hand-Balance
Here we focus solely on developing the handstand and its many different variations. The program structure offers multiple levels of difficulty so the greenest beginner can make progress in the same way an experienced practitioner can. Learn the solid fundamentals required to make the handstand a play-tool of your own.

Training from home? Clear an empty floor space- a sturdy wall that you can put your feet on- a wall, box, chair or couch is handy 
bodyweight training handstands sydney Marko Trkulja