Monday 31st August

Max Front Squat

Saturday 29th August

25 minute AMRAP:
5 Squat Clean Thrusters (70/50kg)
15 Toes to Bar
Block Run

Friday 28th August

4 rounds for time:
12 KB Swings (32/24kg)
12 Burpee Box Jumps
12 Goblet Squats
12 Pull-ups

Thursday 27th August

EMOM 20 minutes:
ODD: 40 Double Unders
EVEN: 2 Power Snatches

Wednesday 16th August

WG Bench Press
5 x 3

Tuesday 25th August

5 rounds:
3 minutes on/off:
5 Deadlifts (50/35kg)
10 Thrusters (50/35kg)
15 Abmat Sit-ups
2 Rope Climbs

Monday 24th August

Front Squat
5 x 3

Saturday 22nd August

BBQ !!!!!
Tier 1 class at 7.30am followed by a BBQ at 8.30am.
Kids class 8.30am

Friday 21st August

Burpee + Front Squat Ladder (85/65kg)
REST 3 minutes
Burpee + Strict Press Ladder (50/40kg)
REST 3 minutes
Burpee + Deadlift Ladder (110/90kg)
* 1 rep of each exercise 1st minute, 2 reps of each 2nd minute, 3 reps of each 3rd minute – continues long as you are able t complete the reps within the minute

Thursday 20th August

For time:
500m Row then …
50 Russian Swings (32/24kg)
40 OH Plate Lunges (20/15kg)
30 Burpees
4 Prowler push/pull (30/10kg)

Wednesday 19th August

WG Bench Press
5 x 5

Tuesday 18th August

8 rounds:
30 seconds on/off:
Max Power Snatches (50/42.5kg)
Rest 2 minutes
8 rounds:
30 seconds on/off:
Max Wall Balls (9/6kg)
Rest 2 minutes
8 rounds:
30 seconds on/off:
Max Plate Raise Sit-ups

Monday 17th August

Front Squat
5 x 5

Saturday 15th August

“Fight Gone Bad”
3 rounds:
1 minute of each:
Wall Balls (9/6kg)
Sumo Deadlift High-Pulls (35/25kg)
Box Jumps
Push Presses (35/25kg)
Row (Calories)

Friday 14th August

40 MINUTE MAX CALORIE ROW (Teams of 4)
Must keep same order. Minimum 300m at one time.
After each row:
4 Prowler Lengths (25/10kg)
8 Toes to Bar
12 Double Unders

Thursday 13th August

25 minute AMRAP:
Block Run then …
3 rounds:
3 Snatch Grip Deadlifts (50/35kg)
4 Power Snatch (50/35kg)
5 Bar Burpees

Wednesday 12th August

E2MOM 30 minutes:
Strict Press 3-3-3-3-3
Push Press 2-2-2-2-2
Push Jerk 1-1-1-1-1

Tuesday 11th August

12 rounds:
1 minute on/off:
10 Power Cleans (70/57.5kg)
6 Pull-ups

Monday 10th August

For total weight:
10-8-6-4-2
Deadlifts
200m Run after each round + 2 minute rest

Saturday 8th August

8 minute AMRAP:
8 Thrusters (42.5/30kg)
8 Pull-ups
8 Box Jumps

Friday 7th August

For time:
10-20-30-40-50 Double Unders
3-6-9-12-15 Power Cleans (50/30kg)
5-10-15-20-25 Abmat Sit-ups
100m Slamball Sprint after each round

Thursday 6th August

EMOM: 0-12 minutes:
ODD: 10 Swings (32/24kg)
EVEN: 10 Toes to Bar
EMOM 13-24 minutes:
ODD: 6 Burpee Box Jumps
EVEN: 12 Thrusters (20/15kg)

Tuesday 4th August

7 rounds:
2 minutes on/off:
3 Muscle-ups
5 Deadlifts (70/50kg)
10 Bar Burpees
15 Wallballs (9/6kg)

Monday 3rd August

Max HB Back Squat

Saturday 1st August

30 minutes AMRAP:
50 Double Unders
40 Air Squats
30 KB Swings (24/16kg)
20 Dish Rocks
200m Slam Ball Run
1 Prowler Length (30/10kg)

Friday 31st July

For time:
40 Slams (9/6kg)
10 Muscle-ups
10 Shoulder to Overhead (60/40kg)
40 Slams
8 Muscle-ups
8 Shoulder to Overhead
40 Slams
6 Muscle-ups
6 Shoulder to Overhead