Sunday 20 Dec - Open Gym 2-4pm

Thanks for all the quality coaching over the last few months Paul. You will be missed by many and we hope to see you back up here one day soon.

Saturday 19 Dec - 10 Rnd - 5 Burpee, 1 Power Snatch (50/35). 10 Rnd - 5 V-Sit, 1 Power Clean (60/40). 10 Rnd - 5 Jumping Squat, 1 DeadLift (75/50)

Friday 18 Dec - 10 Strict HandStand PushUp, 10 Strict PullUp, 20 HandStand PushUp, 20 PullUp, 400m MedBall Carry

Strength - Back Squat

Thursday 17 Dec - 5 Rnd - 30sec Row, 30sec Rest. 5 Rnd - 30sec OverHead Lunge Walk (20/15), 30sec Rest. 5 Rnd - 30sec SitUp, 30sec Rest. 5 Rnd - 30sec Dips, 30sec Rest. 5 Rnd - 30sec MedBall Clean, 30sec Rest

Wednesday 16 Dec - 3 Rnds - 6 PullUp, 12 Squat. 3 Rnd - 6 KettleBell SumoDeadLift HighPull (32/24), 12 KettleBell Swing (32/24). 3 Rnd - 6 Triple Under, 12 Box Jump.

 

Strength - Weighted PullUp and Turkish GetUp

Tuesday 15 Dec - 'Partner WOD' - 12 Min AMRAP - 10 cal Bike, 10 Burpee. 3 Min Rest. 12 Min AMRAP - 10 DeadLift (60/40), 10 PushUp. 3 Min Rest. 12 Min AMRAP - 10 cal Row, 10 Dumbbell Thruster (15/10)

 

Partner #1 does a round while partner #2 rests, then swap over.

We could not be prouder of our little weapon, Jana, bronze in the 53kg category and big gun Sammy, silver in the 75kg category at the Australian Open in Brisbane on Saturday. What an incredible effort from two Territory kids!

Monday 14 Dec - 2 Rnd - 20 Clean & Jerk (60/40), 50 DoubleUnder, 30 Front Squat (60/40), 50 Double Under

 

Strength - Clean & Jerk Complex