Our normal timetable is cancelled today for the Australia Day public holiday, however we are running a workout at the beach at 7:30am.

Please see the slider bar above the post for full details.

Have a great Australia Day if we don’t see you in the morning.

A. Push Jerk 5-3-1

B. AMRAP in 10 min:
30 Kettlebell Swings 24/16kg
10 x 10m Shuttle Run

AMRAP in 3 min:
50 Double-unders
21 Burpees (over the bar)
Power Clean 40/30kg

Rest 3 min.

AMRAP in 3 min:
50 Double-unders
15 Burpees (over the bar)
Power Clean 60/40kg

Rest 3 min.

AMRAP in 3 min:
50 Double-unders
9 Burpees (over the bar)
Power Clean 80/55kg

*Please note that there is no Circuit Class today.

Four rounds for total reps:
1. Run 200m
2. Thrusters 30/20kg
3. Rest
4. Run 200m
5. Pull-ups
6. Rest

7:00am: Fun with Marie. See you at training!

*If you want to know the meaning of the picture, you’ll have to ask Tanya R and Ozzy.

5 x 3 minute rounds:
Run 400m
Max. Dips
*Rest 2 min. between rounds

A. Back Squat 9-9-9

B. Ascend for 8 min:
5 Toes to Kettlebell
15 Double-unders
10 Toes to Kettlebell
30 Double-unders
15 Toes to Kettlebell
45 Double-unders
20 Toes to Kettlebell
60 Double-unders
25 Toes to Kettlebell
75 Double-unders
*Keep incrementing the T2KB by 5 and the double-unders by 15 until cut off.

Three rounds for reps:
1 min. Wall Ball 9/6kg
1 min. Power Clean 40/30kg
1 min. Lunge 20/15kg
1 min. Push Press 40/30kg
1 min. Ball Slam 12/9kg
1 min. Rest

A. Choose 1 of the following:
1. EMOM x 10: Pull-ups/Muscle-ups
2. 5 sets max reps: Pull-ups/Muscle-ups
3. 100 Pull-ups/30 Muscle-ups

B. For time: 100 Kettlebell Swings
*5 Burpees at the start of each minute.