Sunday 4 Aug - Open Gym 2-4pm

Rosco

Monday is a public holiday. Session times are 8:30am and 4pm

Saturday 3 Aug - 200 WallBall, Every 90sec - 5 Burpee. 200 Box Jump, Every 90sec - 4 Devils Press (22.5/15)

Friday 2 Aug - 15 Min AMRAP - 30sec Work/ 30sec Rest - 50 Dumbbell Squat (22.5/15), 40 Push Jerk (50/35), 30 DeadLift (50/35), 20 Hollow Rock

Skills - HandStand Hold, HandStand Walk, Strict MuscleUp

Thursday 1 Aug - 2 Rnds - In 4 Mins - 400m Run, Max Cal AirBike. 2 Min Rest. 2 Rnds - In 4 Mins - 400m Run, Max Row. 2 Min Rest. 2 Rnds - In 4 Mins - 400m Run, Max Double Under

Wednesday 31 Jul - EMOM - 10 Mins - Press. 2 Min Rest. EMOM - 10 Mins - Back Squat. 2 Min Rest. EMOM - 10 Min - DeadLift

Tuesday 30 Jul - 7 Min AMRAP - 3 Rope Climb, 12 Pistol Squat, 12 PullUp, 3 Strict HandStand PushUp

Strength - Dumbbell Clean & Jerk Ladder

Finisher 7 Min Abs - 20 SitUp, 20 Russian Twist, 20sec L-Sit

Monday 29 Jul - In 32 Mins - ‘Nancy’ - 400m Run, 15 OverHead Squat (40/30). In any time remaining - Build to a heavy set of 1 Snatch, 3 OverHead Squat

1,000 Burpees, what a great day!

Here is the link for Emily’s charity 

I didn’t do 1,000 burpees