Gymnastics October Program

Posted 29th September 2021 by Anthony Masters

Hello team,

First off big well done to those that got their first bar muscle up and everyone else that generally got stronger with a bag of new skills along the way. This month we start a new cycle which will be a 6 week block in 2 phases. (more…)

Barbell Club – October

Posted 27th September 2021 by Jenna Fisher

Barbell Club program: 28th September – 25th October 

Barbell Club will be coming with add-ons for October! In addition to the October program above I will be posting a “Grow your” series later this week.

This series will provide an optional add-on program for each muscle group should you wish to pay a little more attention to sculpting and growing a particular muscle. Pick one (or more) and complete once per week in a BBC class or open gym.

If you would like to grow your biceps or shoulders, for example, (particularly rear and lateral delts), you will not be getting enough sets per week every week from the standard BBC program since it focuses on building strength in the larger muscle groups through compound movements. This is resolved for some by accruing extra sets in the other classes you attend but isolation in upper body movements can still be lacking. I hope to help you resolve this by providing these specific add-ons.

These programs will be posted later this week and will include movements that you do not get the opportunity to do in classes due to there being more people than cable machines. I have tried to make the format as simple as possible so that you can follow it on your own if you are unable to make it to class.  If you have any questions do feel free to ask me in the gym or email me at

Work hard, and make it burn x

StrongCon: 20th Sept – 31st Oct

Posted 20th September 2021 by Jenna Fisher


Since we re-opened, I have used a similar format for the workouts within each program cycle. This was to help the people new to the class get settled in and comfortable. This month I think we are ready to increase the challenge so each workout will provide a different stimulus:

Workout 1 – long intervals

Workout 2 – (mostly) short intervals

Workout 3 – hill climbs, sprints and AMRAPs

If you are new to the gym you are still more than welcome to attend this class. The coach will guide you through and the exercises can be adapted if needed. You have six weeks of these three workouts so there is plenty of time to learn and improve.