Thursday 14 Sep - 5 Rope Climb, 15 Dips, 30 Box Jump Over

Strength - Snatch Complex

Wednesday 13 Sep - 100 Cal Row - EMOM 3 Burpee. 100 WallBall - EMOM 3 Burpee. 100 V- Sit - EMOM 3 Burpee

Troy, Donna and Micah would like to introduce Quinn. 

Donna has been an absolute inspiration, training all through her pregnancy. 

Well done guys, he is beautiful.

EMOM = Every Minute, On The Minute

Tuesday 12 Sep - 3RM Hang Power Clean. 3RM Back Squat. 3RM Sotts Press

Monday 11 Sep - 10-20-30-40-50 - Double Under, SitUp, KettleBell Swing (24/16), Mountain Climber

Strength - PullUps

Sunday 10 Sep - Open Gym 2-4pm

Saturday 9 Sep - 5 Rnds - 5 Min AMRAP - 5 HandStand PushUp, 5 Box Jump, 5 KettleBell Cluster (16/12), 5 Cal (Bike or Row), 5m Plate Push

2 Min Rest after each 5 Min AMRAP

Friday 8 Sep - 3 Rnds - 20 Pistol Squat, 1 Rope Climb, 200m Run

Strength - Power Snatch