Happy New Year Gym Closed today but if you want to kickstart the year with some fitness, hit this: 10 x shuttle sprints Rest 1 min between rounds Set markers up 5 metres apart: Sprint 5m shuttle Sprint 10m shuttle Sprint 15m shuttle

One Class 7:30am - the coach may join you for the workout :) 3 WODS - all 4 min each, everyone does each WOD, rotate in order with minimal rest between WODs Tabata Mash Up (choose bike/rower/ski) Machine Cals Tabata Mash Up Alt DB Snatch 22.5/15kg DB Front Squat 22.5/15 Tabata Mash Up Plank Side Plank Left Plank Side Plank Right Plank Side Plank Left Plank Side Plank Right

One Class 7:30am - the coach may join you for the workout :) 3 Rounds for Time: 50 Wall Balls 20/14lb 50 Double Unders 10 Devil’s Press 22.5/15kg

One Class 7:30am - the coach may join you for the workout :) DELOAD WEEK EMOM x 4 (stop at 45 sec if reps aren’t completed) 1. 7/5 Strict Pull Ups or 14/10 Ring Rows 2. 7 V Ups & 7 Box Jumps 24/20” 3. 14 KB Swing 24/16kg 4. 14 Ball Slams 15/12kg 5. 14 DB Hang Clean 22.5/15kg (7 on each side)

Gym Closed for Boxing Day Public Holiday If you are keen to get moving hit this one below. For distance: Run for 20 min *Every 5 min do 15 burpees before continuing on with your run.

Boxing Day - Gym Closed

Merry Christmas - Gym Closed today

One class only 7:30am TEAM WOD In Teams of 3 or 4 complete AMReps in 2 min at each station of the following: Assault Bike Calories Tyre Flips Wall Balls 20/14lb Deadlifts 70/50kg Rest 2 min Row Calories Prowler laps V Ups Thruster 20/15kg

EMOM x 7 Hang Squat Snatch + Squat Snatch For Time: 3 Rounds: 50 Double Unders 5 Bar Muscle Ups 50’ HS Walk 5 Squat Snatches 60/42.5kg

In 5 min: Run 400m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining power cleans 60/42.5kg Rest 5 min In 5 min: Run 300m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining squat cleans 70/50kg Rest 5 min In 5 min: Run 200m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining Squat Clean Thruster (Cluster) 60/42.5kg