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!

Open Gym Format.
5am-7am
12pm-1pm
4pm-6pm.

These will run as continuous sessions so you can turn up anytime. Please be mindful to allocate enough time to complete your workout prior to the end of the session.
As always we will have some suggestions if you are unsure of what to do.

Hope to see you there.

Awesome work to all of those that completed the “12 days of Christmas” yesterday. We saw some really inspiring efforts. We think a recovery day may be required for quite a few of you.

Tomorrow will be an Open Gym format.
5am-7am
12pm-1pm
5pm-7pm.

These will be run as continuous sessions so you can turn up anytime. Please be mindful to allocate enough time to complete your workout prior to the end of the session.
As always we will have some suggestions if you are unsure of what to do.

Hope to see you there.