Thursday 1st May 2025

 

DB Flies & Reverse Flies

• ·       3 x 8 reps

8 Rounds

• ·       12 KB Swings (24/16)
• ·       12 DB Snatches
• ·       12 Pull Ups

Finisher

• ·       Row 2 x 500m

Wednesday 30th April 2025

 

Back Squats

• ·       4 x 4 reps

AMRAP 16mins

• ·       6 Thrusters (40/30)
• ·       9 Burpees
• ·       12 Step Ups

Tuesday 229th April 2025

 

Push Press

• ·       5 x 3 reps

20-18-16-14-12-10-8-6-4-2

• ·       Alternating DB Clean & Press (15/10)
• ·       Sit Ups
• ·       Goblet Squats (DB)

Monday 28th April 2025

 

Deadlift

• ·       4 x 5 reps

5 Rounds

• ·       60 Single Skips
• ·       20 KB Swings (24/16)
• ·       10 Push Ups

 

Easter & ANZAC Holidays

We’ll be closed from Good Friday to Monday after ANZAC weekend. 17^th April to 27^th April, reopen 28^th.

Thursday 17th April 2025

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round). Count total reps completed including calories on rower.

Wednesday 16th April 2025

 

Back Squats

• ·       4 x 3 reps

Long Tabata (30/15 x 6 rounds)

• ·       DB Push Press
• ·       Crunch knee to opposite elbow
• ·       Push Ups
• ·       Squats

Tuesday 15th April 2025

 

Deadlifts

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Monday 14th April 2025

 

Strict Pull Ups

• ·       4 x 4 Reps

DB Bench Press

• ·       4 x 6 reps

AMRAP 15mins

• ·       8 Goblet Squats (DB – 20/12.5)
• ·       8 Pull Ups
• ·       12 Goblet Squats
• ·       12 Push Ups
• ·       16 Goblet Squats
• ·       16 DB Snatches

Saturday 12th April 2025

 

Whitten

5 Rounds

• ·       22 KB Swings (24/16)
• ·       22 Box jumps
• ·       Run 400m
• ·       22 Burpees
• ·       22 Wall Ball

Friday 11th April 2025

 

Push Press

• ·       3 x 8 reps @ 60%.

Age Group Qtr Finals Test 1 2023 (mod)

3 Rounds

• ·       2 x 25ft walking Lunge with DB’s (Hang)
• ·       20 Toes to Bar

2 Rounds

• ·       2 x 25ft Walking Lunge with DB’s (Rack on Shoulder)
• ·       15 Pull Ups

1 Rounds

• ·       2 x 25ft Walking Lunge (Overhead)
• ·       10 Chest to bar Pull Ups

Weights

·       Under 55 – 22.5/15

·       Over 55 – 15/10

Thursday 10th April 2025

 

Front Squats

• ·       5 x 3 reps

Ascending Ladder

In 8 mins – 3,6,9,12etc

• ·       DB Thrusters
• ·       Devils Presses

Wednesday 9th April 2025

 

Pull Up Progressions

Cindy

AMRAP 20 mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Tuesday 8th April 2025

 

20-18-16-14-12-10-8-6-4-2

·       KB Sumo Deadlift High Pull (20/12)

·       KB Swings

·       KB Cleans

Finisher

• ·       Row 3 x 250.
• ·       Rest 2-3 mins between rows

Monday 7th April 2025

 

Deadlifts

• ·       5 x 4 reps

5 Rounds

• ·       4 Driveway Shuttle Runs (each end twice)
• ·       21 Mountain Jumpers
• ·       15 DB Clean & Presses (15/10)
• ·       9 Push Ups

Saturday 5th April 2025

 

Mini Murph

8 Rounds

• ·       Run 200m
• ·       10 Pull Ups
• ·       20 Push Ups
• ·       30 Squats

Friday 4th April 2025

 

Bench Press

• ·       4 x 4 reps

AMRAP 15mins

• ·       10 Wall Ball
• ·       10 Toes to Bar (Knee Raises)
• ·       10 KB Sump Deadlifts (32/24)

Thursday 3rd April 2025

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Wednesday 2nd April 2025

 

Back Squats

• ·       4 x 4 reps

7 Rounds

• ·       10 DB Clusters (Squat Clean Thrusters)
• ·       10 Box Jumps
• ·       10 Tricep Dips