Friday 4 Jan -15 Min AMRAP - 50 Double Under, 40 Pistol Squat, 30 Ring PushUp

Strength - Front Squat and Split Jerk

Thursday 3 Jan - 400m Run, 5 Rope Climb, 400m Run, 10 Wall Climb, 400m Run, 15 DeadBall Over Shoulder (60/40), 400m Run, 20 Hang Snatch (35/25), 400m Run, 25 KettleBell DeadLift (32/24)

5:30am, 9:15am, 4pm, 5pm

Wednesday 2 Jan - In 10 Mins - 7-1 - Burpee Box Jump, Dumbbell Snatch (22.5/15). 1 Min Rest. In 10 Mins - 7-1 - Burpee PullUp, HandStand PushUp. 3 Min Rest. In 10 Min - 1RM Hang Clean

5:30am, 9:15am, 4pm, 5pm

Tuesday 1 Jan - Open Gym 11am - 3pm

Monday 31 Jan - 31 Min AMRAP - 20 Single Arm Dumbbell Thruster (22.5/15), 18 Cal (any machine), 20 KettleBell Swing (24/16), 19 PushUp. EMOM - 1 Burpee

8:30am only
Drinks (BYO) and Pizza from 7pm - Midnight. There will also be a duke box and karaoke so warm up those singing voices!

Sunday 30 Dec - Open Gym 2-4pm

Saturday 29 Dec - In 35 Min - 5 Rnd - 10 Toes To Bar, 15 WallBall, 200m Farmers Carry (24/16). In any remaining time - 3RM Shoulder To OverHead

8:30am and 4pm