For time:
50 Deadlift 60/40kg
25 Strict Pull-ups
35 Push Jerk 60/40kg
25 Strict Pull-ups
50 Deadlift 60/40kg

*Please note that there will be an additional training slot this Sunday between 3:00-4:30pm. This will be open gym format but a workout will also be programmed for those who would like guidance.

A. Overhead Squat 5 x 3
*Aim to maintain equal to, or a very high percentage of the 3RM that was established at the start of this cycle.

B. 30-20-10 reps for time of:
Toes to Bar
Walking Lunge (metres)

ANZAC Day update:

We will be going to the gym today at 3:30pm for a commerative ANZAC Day WOD: “Murph”. We would love for you to join us.
Scaling options will be available to suit all abilities.
Hope to see you there.

Please take the time to show your respect to the brave men and women that gave their lives so we could live ours.
Lest we forget….

A. 12 min. to build to a heavy set of:
1 Power Clean + 1 Hang Squat Clean
*Must be linked.

B. Advance for 10 minutes:
3 Power Cleans 50/35kg
30 Double-unders
*Add 3 power cleans per round.

We hope you had a great Easter weekend. Every round of Cindy cancels out an Easter egg!

“Cindy”
AMRAP in 20 min.
5 Pull-ups
10 Push-ups
15 Squats

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

Tabata Intervals:
Burpees
Mountain Climbers
Sit-ups
Burpees
*Perform 8 rounds of each exercise with a 1 minute rest between exercises.

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

10 rounds for time of:
Run 100m
20 Alternating Lunges
Run 100m
15 Squats
*If you have a DB or KB, feel free to add weight to the lunges or squats.