Monday 7 May - 'Unbroken' - KB Swing (24/16), Double Under, PullUp, Toes To Bar, Sit Up, Thruster (40/30), Push Up, Box Jump, Squat, Push Press(40/30)

Session times are 4pm and 5pm only today. On Ramp is 6pm.

Working with a partner you will do as many reps as possible of each exercise, your partner will count your reps and ensure they are good reps. If the movement involves the PullUp station you score reps until you drop from the bar. For movements using the Olympic bar reps are scored until you put the bar down. For all other movements you score reps until you pause/rest for 2 seconds or more. Score is total reps for all 10 exercises.

Sunday 6 May - Open Gym 2-4pm

The Heart Foundation's Beat a Path Fun Run/Walk is on today (Sunday). Register at 7:15am for an 8am start. Where - Lake Alexander. Cost - $20 includes a light breakfast. Distance - 4.8k. If you don't want to get there early click here to register online.

Saturday 5 May - Run 2k, 100 SitUp, 80 Squat, 60 Lunge Step, 40 Hang Power Clean (50/35), 20 Dumbbell Push Press (15/10)

The run can be a 2.5k row or 500 double unders. It can be broken up throughout the WOD however you like. 

Friday 4 May - 5 min Row, 4 min Toes to Bar, 3 min Dumbbell Squat Clean (15/10), 2 min DeadLift (100/70), 1 min Ring Push Up

Thursday 3 May - Back Squat 1-10, 1-20, 1-30

1 Back Squat at 80-85% of your 1RM, then 10 Back Squats at 60-65% of your 1RM. 

1 Back Squat at 80-85% then 20 Back Squats at 50-55%. 

1 Back Squat at 80-85% then 30 Back Squats at 40-45% of 1RM
Rest as required between sets

Wednesday 2 May - 'Running Nate' - 20 min AMRAP - 200m Run, 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Strength - Back Squat

Tuesday 1 May - 7 Rnds - 6 Power Clean (60/40), 3 Front Squat (60/40), 1 Push Press (60/40)

Compare to 5 Jan