Today is “Bring a Friend Day”. This is a great opportunity to bring your friends along to try out a session with us, meet our community and have some fun!!!

Partner Workout:
5 minutes on each station for max reps/cal of:
1. Row/Front Support hold on rings
2. Burpees/Flexed arm hold
3. 10m Shuttle Run/Overhead hold
4. Dumbbell Push Press 15kg/10kg/Deadlift Hold KB 24kg/16kg

* Rest 1 minute between stations.
*One partner must be holding the static movement for repetitions/calories to be accumulated. Partners may change positions as often as they like.

Three rounds for time of:
150 Double-unders
30 Pull-ups
Run 800m
*C2B if you can do 20 or more unbroken Pull-ups.

A. Back Squat 3 x 5
*Maintain weight across.

B. 20-2 reps for time of:
Wall Ball 9/6kg
*Perform 10/7 Push-ups after each set of WB.
*Advanced athletes should aim for unbroken reps throughout.

5 x 3:30 rounds:
Row 400/350m
Max effort plank.
*Your score for this workout is your total plank time.
*Rest as close to 3 min. between rounds as possible.

10 rounds for time of:
10 Thrusters 15/10kg DB’s
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.

Three rounds:
Min 1: 2 Power Snatch
Min 2: 4 Power Snatch
Min 3: 6 Power Snatch
Min 4: 8 Power Snatch
Min 5: 10 Power Snatch
Min 6: Rest
*The goal is to increase load on each round. Round 1 should be relatively easy, round 2 moderate and round 3 should be close to failure.

Optional:
Run Big Loop

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Yes they need to be unbroken.

A. Death by Strict Pull-up

B. 50-35-20 reps for time of:
Toes to Kettlebell
Run 400m

For time:
50 Cleans.
*Each rep must pass through parallel. If you are not proficient at a full clean, you may power clean + front squat.

Weight Guide:
Novice 40-60/20-30kg
Intermediate 60-80/30-55kg
Advanced: 80-100/55-70kg

*Don’t sell yourself short on the weight choice for this one. It is intended to be a long grind that tests you as much mentally as it does physically. As a guide, you should not be able to do touch and go reps at the weight you have chosen.