Please note that the gym is closed today for the public holiday.

If you’re keen to train at home, try this:
Tabata:
Push-up
Sit-up
Squat
*Perform a full 8 rounds before moving to the next exercise. Rest 1 minute (2 tabata cycles) between exercises.

Five rounds for time of:
Run 400m
15 Deadlift 85/55kg
30 Lunges (alternating)

*Please note that the 9:15am class is not on today.

In 3 minutes:
21 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
18 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
15 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

Rest 3 min.

In 3 minutes:
12 DB Thrusters 15/10kg
12 Box Jump-over 24/20″
Max Toes to Bar

EMOM x 30 minutes:
1. Row 20/16 Cal.
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest

A. Four sets:
12-15 Bench Press
10-12 Landmine Rows
*Perform as a superset followed by 2 minutes rest.

B. Tabata Intervals:
Burpees

10 Rounds for time of:
5 Power Snatch
Run 100m
5 Power Clean
Run 100m
*50/35kg

A. Pause Front Squat + Front Squat (1+2)
*5 heavy sets.

B. Ascend for 10 minutes:
1 Bar Muscle-up
10 One Leg Squats
2 Bar Muscle-ups
10 One Leg Squats
3 Bar Muscle-ups
10 One Leg Squats
*Continue on with the format.

C. Optional:
Run Big Loop
*Find a friend and try to improve on your last effort.

*Please check out our Athlete Spotlight feature on Grant Williams – here.

For time:
25 Ball Slams
Run 100m (with slam ball)
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
100m Bear Crawl
25 Kettlebell Swings 24/16kg
Run 100m (with KB)
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
*Performed on a 400m course separated in 100m segments.
*Compare to last time – here.

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats