*Please note that Circuit Class resumes today.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Strict Pull-ups

Rest 3 min.

With a 10 minute time cap:
Run 800m
50 Burpees
Max reps Dips

*Please note that we’re back to our normal timetable today!

EMOM x 20:
1 Deadlift + 1 Hang Clean + 2 Front Squat + 1 Jerk.
*Pick a moderate weight and maintain throughout.

Rest day today!

We’re back from our holiday so we’ll be running an open gym tomorrow (Monday 2nd) 3:00-4:30pm. Come on in and blow out some cobwebs before we get back into the full swing on things on Tuesday.

5 rounds for time of:
Run 400m
20m bearcrawl
20m walking lunge (grab a weight if available).
# use a weight to increase the diffuctly of the lunges (20kg/15kg). Go overhead if flexiblity allows.

Enjoy your last day of 2016. Wishing you all a fabulous and safe New Year. We are looking forward to seeing you back in 2017.

Tabata intervals x 8:
Burpee
Rest 1 min.
Double-unders
Rest 1 min.
Burpee
*A Tabata interval is 20 sec of work followed by 10 sec of rest.

3 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 min. between rounds.
*If you don’t have a pull-up bar, try to find somewhere to do either supine rows or ring rows. Alternatively, perform a 60 sec. flexed arm hang instead of the pull-ups. Otherwise, ditch the pull-ups altogether and add some more reps to the other exercises.

2 x 10 min Run.
*Grab a stop watch and run out at an honest pace for 10 min. Rest 2 min. then run home as quickly as possible. The goal is to get home in much less than the 10 min. it took to get out.

AMRAP in 20 minutes:
Bear Crawl 10m
Walking Lunge 10m
Broad Jump 10m
10 x 10m Shuttle Run
*Feel free to add weight to the lunges.

We hope you had a great Christmas Day!  Here is a workout to help blow out a few of the cobwebs on Boxing Day.

Every 5 minutes for 5 rounds:
Run 400m or Row 500m
then,
2 rounds:
5 Push-ups
10 Sit-ups
15 Squats
*Rest for any time left over within the 5 minute block.
*Scale up or down the distances and reps accordingly.

Team workout 7:30-8:30am!  Come in and make up the numbers – last workout of the year!