Our new address is: 5/62 Owen Street Glendenning.

Our new class times are:

Mon - Fri:
4pm
5:30pm
7pm

Saturday:
9:30am

11am by appointment only.

This website will be updated in the next coming weeks. Any question dont hesitate to contact Russ via this website, or the contact phone number.

1) 6 rounds:
- 15 KB Swing @ 32/24 
- Sprint 1/2 gasser.
Rest for 2 Minute between rounds

2) AMRAP in 3 Minutes
Wall Balls

3) 50 Push Press @ 40/30

4) Run 1 Mile

Teams of 2:

- Sprint 200m 
- 30 Deadlift @ 60/40
- 30 KB High Pull @ 24/16
- 30 Pullups
- Run 200m
# Teammate 2 must wait until team mate 1 has completed deadlift before proceeding.
# Runs are to be done together.

Then:
TGU Practice.
Aim for 1 rm.

Strength:

FUll Clean and Jerk;

Find your 1 rm

Then:

1 rep on the minute every minute for 10 minutes.
Weight is 85% of 1rm. 

 Workout:

AMRAP in 20 minutes:
- 10 Burpees
- 15 Squat Wall jumps
- 20 KB Swings  24/16
- Run 200m

Rest 5 Minutes:

L Sit / Knee raise Combo.
 

Groups of 2:

3 Rounds:

1) Run 200m
2) Partned hold 20kg bar ovehead
(Penaltys for dropped bars for bothe teammates)

Then:

Individually:
AMRAP in 8 minutes:

- 5 Plank walkouts
- 10 Burpee box jumps 

Workout:  

For time:

- Air Squat:
50,40,30,20,15,10
- KB Swing @ 24/16:
40,32,24,16,12,6
- Pullup:
20,16,12,8,6,3 

Warmup:

3 x 20 Wall Ball Shots

Strength:

SDHP Ladder:
- 20 @ 40/30
- 10 @ 50/35
- 5 @ 60/40
- 3 @ 70/50
#2 Rounds

Workout:

5 Rounds:
- 5 Deadlift @ 70% 1rm
- 30 Second Handstand Hold 

WOrkout 1:

AMRAP in 3 Minutes:
- Double Unders

Rest 3 Minutes:

WOrkout 2:

AMRAP in 12 Minutes:
- 5 Ring DIps
- 5 Pushups
- 5 Push Press @ 40/30

Rest 3 minutes 

- Run 800m
6 Minute Cut off
- Run 400m
4 Minute Cut off
- Run 200m
2 Minute Cut off
 

Strength:
Back Squat:

1,1,1,1,1,1,1