AMRAP in 20 minutes:
Bear Crawl 10m
Walking Lunge 10m
Broad Jump 10m
10 x 10m Shuttle Run
*Feel free to add weight to the lunges.

We hope you had a great Christmas Day!  Here is a workout to help blow out a few of the cobwebs on Boxing Day.

Every 5 minutes for 5 rounds:
Run 400m or Row 500m
then,
2 rounds:
5 Push-ups
10 Sit-ups
15 Squats
*Rest for any time left over within the 5 minute block.
*Scale up or down the distances and reps accordingly.

Team workout 7:30-8:30am!  Come in and make up the numbers – last workout of the year!

Open Gym Format.
5am-7am
12pm-1pm
4pm-6pm.

These will run as continuous sessions so you can turn up anytime. Please be mindful to allocate enough time to complete your workout prior to the end of the session.
As always we will have some suggestions if you are unsure of what to do.

Hope to see you there.

Awesome work to all of those that completed the “12 days of Christmas” yesterday. We saw some really inspiring efforts. We think a recovery day may be required for quite a few of you.

Tomorrow will be an Open Gym format.
5am-7am
12pm-1pm
5pm-7pm.

These will be run as continuous sessions so you can turn up anytime. Please be mindful to allocate enough time to complete your workout prior to the end of the session.
As always we will have some suggestions if you are unsure of what to do.

Hope to see you there.

“The 12 Days of Christmas”
1. Snatch 50/35kg
2. C2B Pull-up
3. Dips
4. Power Cleans 50/35kg
5. Burpee
6. Toes to Bar
7. Front Squat 50/35kg
8. Hand Release Push-ups
9. Calorie Row
10. Deadlift 50/35kg
11. Pull-ups
12. OHS
*For those of you who are new to this workout, it is performed as per the song. 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.
*We won’t be imposing a cut off, so if you’re keen to finish the workout you are welcome to run into the next session.
*Please be well hydrated for this long workout!

A. Pick one of the following:
1. EMOM x 10: Pull-ups/Muscle-up
2. 5 x max reps unbroken Pull-ups/Muscle-up
3. 100 Pull-ups/30 Muscle-ups for time
*Either repeat last week’s choice and try to improve, or try a different option.

B. AMRAP in 8 min:
Max effort L-sit.
*Run 100m each time you break.

For time:
100 Thrusters 40/30kg
*50 Double-unders each time you break.
*You may only rest in the overhead and front rack positions.

For time:
Run 1600m
50 Power Snatch 35/25kg
Run 1600m
*Power Snatch are to be performed in “batches” of touch and go reps.