Thursday 21 Mar - 2 Rnd - 1K Run, rest as required between rounds. 5 Min AirBike, 3 Min Rest, 5 Min AirBike

Wednesday 20 Mar - 3RM Press, 2RM Push Press, 1RM Push Jerk

Tuesday 19 Mar - 30 Min AMRAP - 250m Row, 25 Dumbbell Squat (20/15). Every 3 Min - 3 Wall Climb

Monday 18 Mar - Open WOD 19.4 - 3 Rnd - 10 Snatch (43/29), 12 Bar Facing Burpee. 3 Min Rest. 3 Rnd - 10 Bar MuscleUp, 12 Bar Facing Burpee

Sunday 17 Mar - Open Gym 2-4pm

Saturday 16 Mar - 9 Min AMRAP - 10 DeadLift (90/60), 15 PushUp. 3 Min Rest. 9 Min AMRAP - 10 Dumbbell Press (15/10), 15 SitUp. 3 Min Rest. 9 Min AMRAP - 10 KettleBell Swing (24/16), 15 Squat

If you would like to check out a national weightlifting meet this weekend then head to Marrara Indoor Stadium. Saturday 9am - 5pm. Sunday 8am - 2pm.

Friday 15 Mar - 14 Min AMRAP - 30m Sled Push, 30m Sprint. 3 Min Rest. 14 Min AMRAP - 10 Back Squat (60/40), 5 Seated Box Jump

5:30pm is 19.4