"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time:...

1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30...

1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m...

1. Strength Back Squat Every 2:00 for 12:00 (6 sets) Complete one set 5-4-3-2-1-1 (score is heaviest 1) 2. Fitness "Gretel" 10RFT: (10:00...

Public Holiday (Gym Closed)

Rest day

Super hero Saturday “The Fire Chief” 🚒

Oz’s “What The F**k it’s Friday” workout Only one way to find out

1. Strength Front Squat 12:00 to establish a 1RM 2. Fitness For Time: (22:00 Cap) 800m Run Then, 30-20-10 Front Squats (50/35kg) Lateral...

1. Fitness In Pairs, 40RFT: (20 rounds each) (30:00 Cap) 1 Deadlift (125/85kg) RX+ (140/100kg) 3 Strict Pull-ups 5 Wall Balls (9/6kg) 2....

1. Strength Back Rack Lunges In 12:00, complete : 5 x 10 Back Rack Reverse Lunges (5/side) (from the deck) 2. Fitness 3 RFT: 25/20 Cal C2...

ANZAC DAY public holiday Gym Closed

Rest day

Super Hero “surprise” Saturday (Sorry, I enjoy delivering the unknown)

“Partner Friday” See y’all tomorrow for some partner style fun 🤩

1. Strength Push Press EMOM 8:00 2 Heavy Rep 2. Fitness 5 x 3:00 rounds: 200m Run with Med Ball Max Wall Balls (9/6kg) in remaining time...

1. Strength Front Squats In 12:00, complete: 5-3-3-1-1 (build to a heavy single) 2. Fitness 3 x incrementing time frame AMRAP‘s of: 20...

1. Strength Power Cleans Every :30 for 10:00 (20 sets) 1 Power Clean (increase weight every 2:00) 2. Fitness 5RFT: (18:00 Cap) 12...

1. Strength Deadlifts Every :90 for 9:00 (6 sets) 5 reps (build along the way) 2. Fitness For Time: (22:00 Cap) 42-30-18-12-6 Single DB...

Rest Day