"TABATA SOMETHING ELSE"

PULLUPS

PUSHUPS

SITUPS

SQUATS

8 ROUNDS OF 20sec ON,

10sec REST ON EACH

EXERCISE FOR A TOTAL

OF MAX REPS.

Some Gym Rules ...
We have a lot of new people in the gym which is great to see! As the gym gets busier, it is important that we have some basic rules in place to make sure the place continues to meet the needs of the group. We have just re-used an old like for the rules page. http://timetableandfees.blogspot.com/ We love that the place is casual and don't want a lot of rules. The ones listed above are important to ensure that we can continue to deliver high level coaching for you. Thankyou!!!
Cheers, Mick, Lee & Lori

WOD

Back Squats

Max reps

100/70
75/55
60/40
45/35

post your best comment

10,9,8,7,6,5,4,3,2,1

PUSH PRESS 45/32.5

KB SWING 32/24

200m RUN

FOR TIME

5 ROUNDS

DEADLIFTS 100/70kg

Max reps

1 min ON

1 min OFF

Working in pairs. 1 person will go for 1 min and

the other will rest for 1 min. Each Athelet will

perform 5 rounds of 1 min max lifts

WOD

SDHP 42.5/30

PUSHUPS

21 - 15 - 9
double pushups

10 minute cut off

Happy Birthday Kirby!!!!

AMRAP IN 20 MINS

30m O/H LUNGE(Sand) 20/10

5 HSPU

10 BOXJUMP 20'

15 SQUAT

IN TEAMS OF 3 COMPLETE AS MANY

ROUNDS AS POSSIBLE IN 20 MINS.

THE ATHLETE ON THE OH LUNGE IS

THE PACE SETTER, THE OTHER 2 TEAM

MEMBERS ARE COMPLETING AMRAP ON

THE OTHER 3 STATIONS. ONCE THE PACE

SETTER RETURNS ALL ATHLETES ROTATE.