AMRAP in 18 min:
6 Toes to Bar
9 Hand Release Push-ups
12 Box Jumps 24/20″
*Feet are elevated on a 20kg weight plate for push-ups.
*Step-ups may be performed for the Box Jumps.

A. Back Squat 2 x 15 reps.
*These sets should be heavy but are not intended as 15RM’s.
*Rest at least 5 min. between sets.

B. 100 Wall Ball for time – 10 min. cut off.
*The goal is to do this in as few sets as possible i.e. the fewest sets wins. Time will only be used as a tie-breaker.

For time:
Run 800m
20 Power Clean 60/40kg
30 Chest to Bar Pull-ups
40 Deadlift 80/55kg
Run 800m

7:00am
50-40-30-20-10 reps for time of:
Alternating Lunge 20/15kg
Sit-up (strict – feet anchored)
Ball Slam 12/9kg

A. Deadlift 10-10-10

B. Gymnastics Practice:
Kipping Refinement: Pull

Our normal timetable is cancelled today for the Australia Day public holiday, however we are running a workout at the beach at 7:30am.

Please see the slider bar above the post for full details.

Have a great Australia Day if we don’t see you in the morning.

A. Push Jerk 5-3-1

B. AMRAP in 10 min:
30 Kettlebell Swings 24/16kg
10 x 10m Shuttle Run

AMRAP in 3 min:
50 Double-unders
21 Burpees (over the bar)
Power Clean 40/30kg

Rest 3 min.

AMRAP in 3 min:
50 Double-unders
15 Burpees (over the bar)
Power Clean 60/40kg

Rest 3 min.

AMRAP in 3 min:
50 Double-unders
9 Burpees (over the bar)
Power Clean 80/55kg

*Please note that there is no Circuit Class today.

Four rounds for total reps:
1. Run 200m
2. Thrusters 30/20kg
3. Rest
4. Run 200m
5. Pull-ups
6. Rest

7:00am: Fun with Marie. See you at training!