For time: 100 Thrusters (men 40kg, women 30kg) At the start, and on each minute perform 3 x burpees and 3 x knees-to-elbows before continuing counting thrusters.

1st minute: count squat reps (sr) 2nd minute: reps pullups (60 minus sr) 3rd minute: count squat reps (sr) 4th minute: reps pushups (60 minus sr) And repeat. And repeat. Keep moving for 12 minutes.

5 rounds of: – Deadlift x 3 – Handstand pushups x max Rest as required inbetween rounds.

3 rounds for time: Walking lunge 100m; Broad jump 100m; Run 200m. Scaled: Lunge x 16, run to marker; Broad jump x 5, run to marker; walk 100, run 100. PLEASE NOTE: Just for today (Thursday 28th Jan),  there will be NO 9AM or 12PM SESSION.  The 6AM and 5:45PM sessions will run as normal.

Clean 3-3-2-2-2-1-1-1-1-1 Tabata Mashup – Pushups and Situps

Yes, normal session times are running on Australia Day.  These sessions will be technique and skill based. ie no huffing and puffing.

Three rounds for 1 minute each of:- Row.  Pullups.  Box jumps.  Kettlebell swings.  Dumbbell Press. 1 minute rest inbetween each round.

Rest Day!

Five rounds for time of:- 
 60kg (40kg) Thruster, 15 reps
 Run 400 meters

“DT” Five rounds for time of:
- 70kg Deadlift x 12 reps
 70kg Hang power clean x 9 reps
 70kg Push jerk x 6 reps