EMOM x 30 minutes:
1. 20/15 cal row
2. Rest
3. 14 x 10m shuttle run
4. Rest
5. Max reps Burpees (6″ jump)
6. Rest

A. Back Squat 5-5-5-5-5

B. Three rounds For time:
50 Squats
100 Double-unders

Please note due to the public holiday our normal session times are cancelled. We will have an Open Gym session from 3-4pm. Hope to see you there.

20-18-16-14-12 reps for time of:
Deadlift 50/35kg
Front Rack Lunge (alternating legs) 50/35kg
*Lunge: 1 step = 1 rep.
*Try a Fat Bar for extra challenge.

Please note that due to maintenance works that the 5 and 6am sessions on Thursday will have to enter the gym via the rear alley way.  Please park on the street as per normal (i.e. do not park in the alley way) and walk around to the rear door. Thanks.

A. Six sets:
Bent Over Row 4-6 reps.
Max reps Dips
Perform as a super-set.
*Rest as necessary between sets.

B. EMOM x 10:
30 sec. weighted plank.

Please note that due to maintenance works that the 5 and 6am sessions on Thursday will have to enter the gym via the rear alley way.  Please park on the street as per normal (i.e. do not park in the alley way) and walk around to the rear door. Thanks.

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 25/50/15 reps 50/35kg
2nd round, 20/40/12 reps 65/45kg
3rd round, 15/30/9 reps 80/55kg
4th round, 10/20/6 reps 90/65kg
5th round, 5/10/3 reps 105/75kg

Please note that the gym is closed today for Anzac Day.  We hope you have a great day.

AGLQ Workout 3
21-15-9 reps for time of:
Shoulder to Overhead 60/42.5kg
C2B Pull-ups

In 30 minutes:
Run big loop
then,
AMRAP of:
10 Toes to Bar/Top of Deadlift Hold 100/65kg
*This is a partnered workout where both runners must have completed the run to start on the AMRAP. During the AMRAP the athlete not performing T2B must hold the top of a Deadlift. You may swap roles as often as you like during the AMRAP.