HAPPY NEW YEAR GYM CLOSED - PUBLIC HOLIDAY HOME WOD 2 x 800m every 5 mins (Rate of Perceived Exertion 4 - with 1 being very little and 9 max effort) Rest 3 mins then, 2 x 400m every 3 mins (RPE 6) Rest 2mins then, 5 x 100m every 2 mins (RPE 8-9)

7AM CLASS ONLY "Barbara" 5 Rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 minutes between rounds.

7AM CLASS ONLY Complete 6 sets every 2:00 of: 1 Hang Snatch 2 Snatches 18-15-12-9-6-3 reps for time of: (16min CAP) Hang Power Snatches 35/25kg Ball Slams 15/12kg

7AM CLASS ONLY Complete 1 set every 2:00 of: 4x4 Deadlift, 70% For time: (17 min cap) 30 DB Push Press (2 x DB) - choose a weight to be able to complete in 3-4 sets 15 Deadlifts 100/70kg 20 Burpees over the bar *** if the numbers allow it, make these bar facing 20 DB Push Press 15 Deadlifts 15 Burpees over the bar 10 DB Push Press 15 Deadlifts 10 Burpees over the bar

PUBLIC HOLIDAY - GYM CLOSED HOME WOD AMRAP in 20mins of: 5 Burpees 10 V Ups/Tuck crunches 15 Squat Jumps

PUBLIC HOLIDAY - GYM CLOSED HOME WOD 10 x 100m sprints ** ** Warm up calves and hammies well before hitting this.

MERRY CHRISTMAS HOME WOD On a 13-minute clock for reps of: 0:00 - 3:00 Handstand Push-ups 3:00 - 4:00 Rest 4:00 - 6:00 Double Unders 6:00 - 7:00 Rest 7:00 - 10:00 Handstand Push-ups 10:00 - 11:00 Rest 11:00 - 13:00 Double Unders Tabata Hollow Rocks

7am CLASS ONLY TODAY In Teams, spend 1 min at each station, 30 sec rest between movements UNIFYD 12 Days of Christmas We'll tell you what the stations are tomorrow - we'll probably do the workout outside.

12 mins to complete: Work up to a heavy 3 rep Strict Press Then, 3x3, 90% of above weight EMOM x 5 Rounds of: Min 1: Max Alternating DB Snatches 22.5/15kg Min 2: 16 Box Jump Overs (30-40sec) Min 3: Max Calories on any machine Min 4: Rest

Complete 7 sets every 2:00 of: 1 Squat Clean 1 Front Squat 1 Jerk -Increasing weight "Grettel" 10 Rounds for time of: 3 Clean & Jerks 60/42.5kg 3 Lateral Burpees over the bar