Workout of the Day

07 Mar Sunday, 08/03/15 – Rest Day

06 Mar Saturday, 07/03/15

Games Open 15.2 From 0.00-3.00 2 rounds of: 10 Overhead Squats (43/30kg) 10 Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats 12 Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats 14 Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds httpv://www.youtube.com/watch?v=DlsJ-70Pvwo httpv://www.youtube.com/watch?v=SIozgfpofXo...

05 Mar Friday, 06/03/15

A) Bench Press 5 x 5 x 80-85% B) Time Trial 3.2km (2 mile) Run - In the event of extreme heat sub: GHD Hip Extensions 4 x 15 Weighted Pull-Ups 4 x 5  (4 x 10 Ring Rows) httpv://www.youtube.com/watch?v=60wXpmsdFgg...

04 Mar Thursday, 05/03/15

“The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

03 Mar Wednesday, 04/03/15

A) *For time: 21 - 15 - 9 HSPU Calories (Row) Box Jumps (24/20") B) *For time: 21 - 15 - 9 Power Cleans (60/40kg) Kettlebell Swings (24/16kg) Lateral Burpees *10 minute cutoff for each httpv://www.youtube.com/watch?v=3GxHqZVlA1A...

02 Mar Tuesday, 03/03/15

A) Deadlift Every 2 minutes @80-85% of 1RM (Intermediate 75-80%) 5 - 5 - 5 - 5 - 5 B) Alternating OTM for 16 minutes: 5 Muscle-Ups (Jumping Bar M-Ups) 15 Wall Ball (9/6kg)    ...

01 Mar Monday, 02/03/15

Open 15.1 and 15.1 a - If you have registered and haven't done the workout or intend to have another go you will need to find someone to judge your effort during class time today. Open Gym is not the time to do it as the...

28 Feb Sunday, 01/03/15 – Rest Day

27 Feb Saturday, 28/02/15

We are running the Open workout in today's classes. If you intend to do the workout on Monday then it will need to be done during one of our regular class times and this is only acceptable for registered athletes. We do not want people...

26 Feb Friday, 27/02/15

The first Open workout will be released this morning. The workout will be programmed on Saturday for all three sessions. If you have registered for the Open and cannot get to the Saturday classes try to get to the gym this afternoon and get it...