Welcome To Flagship
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The Workout
WEIGHTS
LIL BADDIE
Lil Baddie has us feeling the AAA’s - Arms, Abs and Ass. What would happen if No Scrubs and Bad n Booty had a baby? This is it. A Block is serving a compound lift, changing from week to week between glutes and arms. B Block is all about that timing and tempo, while you best be ready for high volume and reps for C Block. You wanna get weekend ready? This class will do it.
GET LOW
S30’s signature leg day. We take it slow and low to ensure the correct form, loading up the weight at your own pace. Squat, lunge, hinge and push. GET LOW is the leg day you never knew you needed.
BACK 2 BACK
B2B is an upper body based weights workout targeting chest, back and arms. Artist vs Artist is our tracklist and what a way to train your favourite upper body parts.
HYBRID
DRIP DRIP
Loads of volume and loads of metabolic conditioning in this hybrid class. Attacking a full-body workout through time-based weighted exercises, assault bike sprints, and max effort finishers. Don’t worry, levelled up house and EDM will get you through.
TRIPLE 6
12 minutes of Olympic Lifting followed by two blocks of hardcore conditioning. After a focus on strength and skills in your A block get ready to have that heart rate nearing max as you work through four 6 minute halves of straight cardio. Uptempo playlists, great energy and on point coaching. Triple 6 isn’t for the faint hearted but we know you’ll love it.
NO AIR
A jam-packed and sweaty mess - that's no-air! This conditioning class focuses on splitting your block into 4 quarters of mini chippers! You and your partner smash through the total reps together, once complete you can rest before switching mini blocks! .... Beware NO AIR!
SUNDAY SESH
HEAVY HITERS
Utilising shorty (or, as we like to call them, Shawty) bars, HEAVY HITTERS is dedicated to improving efficiency to move barbells under load and also to improve efficiency and anaerobic conditioning all while keeping that technique nice and tight.
