Five rounds for time of:
Run 400m
30m Walking Lunge 20/15kg
15 Burpees (onto weight plate)
*Rest 2 minutes between rounds.

*Please don’t forget the Nutrition Talk today at 5:30pm. Please do your best to come along!

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Every 90 seconds for 9 minutes:
Run 200m
Max reps Double-unders

*Happy Birthday to Drew today!

AMRAP in 5 min: Row (calories)
AMRAP in 5 min: Burpees (6″jump & touch)
AMRAP in 5 min: Wall Ball 9/6kg
AMRAP in 5 min: Toes to Bar
*This is a continuous 20 minute workout.

*Please don’t forget that Circuit Training and our new timetable starts today. See the post above for further details.

EMOM x 4:
5 Clean & Jerk
Rest 1 minute.
EMOM x 4:
4 Clean & Jerk
Rest 1 minute.
EMOM x 4:
3 Clean & Jerk
Rest 1 minute.
EMOM x 4:
2 Clean & Jerk
*Use the rest minute to increase weight.
*The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2’s, this should be 2 x heavy singles in quick succession.

*Please don’t forget – timings for Friday are: 6am, 12pm, 4:30pm.

For time:
15 Bar Muscle-up
15 Deadlift 100/65kg
Run 1200m
12 Bar Muscle-up
12 Deadlift
Run 800m
9 Bar Muscle-up
9 Deadlift
Run 400m

Five rounds, each for time of:
30 Ball Slams 12/9kg
20 Cal. Row
10 Snatch 50/35kg

*Rest as necessary between rounds.

Great to see so many people back into the swing of it.
Please read the notices above “New Year, New Things”.

Session times for today are:
6am, 12pm, 4:30pm & 5:30pm.

It is great to see everyone had a fabulous festive season- now it is time to get back on track. We look forward to seeing you.

We hope you all enjoyed your time with family and friends. Time to get back on track with training and nutrition. We look forward to seeing your smiling faces.

EMOM for 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

*Please note reduced session times for this week. Today’s sessions are 6am, 12pm, 4:30pm, 5:30pm.

Five x 3 minute rounds:
Run 400m
Max effort burpees
#Rest 1 minute between rounds.

Please note# The gym will open tomorrow at 6am on a reduced time table. We will post full details when we get home this afternoon. We look forward to seeing you all.