WODs

EMOM x 4
Clean & Jerk x 2 (light load)
EMOM x 4
Clean & Jerk x 2 (moderate load)
EMOM x 7
Clean & Jerk (Increment in load)

B. Mobility

Overhead Squats 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.

@buttermeup_organics – Penny

A. Two round for time:
Echo 1500m/Row 750m
Run 860m
Row 750m/Echo 1500m

B. Optional:
3 sets x Max rep push-ups
Rest 2 minutes between sets

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.
Indoor and Outdoor plants – Gretchel & Luke

Three round for time:
100m Farmers Carry 2×24/16kg
10 Bar Muscle-ups
15 Dumbbell Snatch (Left) 22.5/15kg
15 Dumbbell Snatch (Right) 22.5/15kg

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.
@bsweetboxes_sunshinecoast – Chantal

Join Marie at 7am or 8am – please book in via Mindbody.

30 Rounds for time:
2 Strict Pull-ups
3 Deadlifts 100/70kg
4 Burpees

OPEN GYM:
Let’s learn some Party tricks- Join us for PLAY TIME!!!

Four rounds for time:
10 Deadball over shoulder 45/35kg
15 Toes to bar
20 Wall ball
Run 360m

Photo: Time to start thinking about our favourite Christmas workout. Lock in next Friday – 19th December (All sessions)

A. 30-20-10-5 reps for load of:
Shoulder to Overhead
Compare to last time here

B. Optional- Aerobic conditioning:
Run 2km

A. Core work 5-8 minutes
Two rounds:
1. Deadbug 40 seconds (2 x 10 sec per side)
2. Glute bridge/marches (40 seconds)
3. Hollow hold/rocks (40 seconds)
4. Side plank (20sec per side)
5. Hanging activation/or Beat swing (2 x 3-5 reps)

B. “HELEN” Benchmark workout
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

Photo: Our Christmas timetable. Please book in via Mindbody.

Christmas celebrations: Thank you to everyone that joined us throughout the day for our Family Fun Day.
We hope you all had as much fun as I did 😀

A. 15 minutes:
Muscle Clean + Hang Power Clean + Hang Squat Clean

B. EMOM x 10 minutes:
Run 50m
1 Clean *
*Any style

Note: Part B is a continuation of last weeks format with Snatch. We saw a huge amount of PBs. Let’s have some fun and see what we can achieve.