Friday

0

Friday

Skill

15min snatch work (high hang)

WOD

4rds

400m run

5 hspu

1 bear crawl

1 rope climb

RPT

0

The RPT Season has come to a close, it’s been a great year and we’ve seen some amazing results with the open scores! RPT will return again at a later date.

For the next 8 Weeks, we shift to supporting the team and masters hopefuls on their way to the master qualifiers and super regionals!

RPT Class is now Select Regional Training, this will be SATURDAY 11-1 AND Sunday 1-3

Select Team Members invited out
Holly
Baillie
Pam
Jasmine
Brett
Andrew Lui
Julia Finnie
Sebastian
Tommy ( if you want to)

Masters
Heather
Chris
Bruce

We will accept 2-3 additional athletes to come out to form teams of 6. Please email/contact Jamie prior to Saturday to ensure there is space available.

nugent.jamie@gmail.com

Thursday

0

Thursday

Skill

5×3 Overhead squats (work up to heavy set)

WOD

AMRAP 15

500m row

15 kettle bell swings

10 L arm KB thrusters

10 R arm KB thrusters

Schedule updates

0

If there are any questions about holidays, classes or event times please go to our website under class sign up to see the schedule for that day.

Wednesday

0

Wednesday

EMOM 30

Min 1: 12/10 CAL bike

Min 2: 8 Bar facing burpees

Min 3: 8 clean and jerks @115/75

Min 4: 25 sit ups

Min 5: rest

Tuesday

0

Tuesday

Skill

A1) close grip bench press 5 reps, rest 10 seconds (4 sets)

A2) 5 strict pull ups, rest 2mins (4 sets)

WOD

3rds:

15 wall balls

15 deadlifts @155/105

15 box jump over’s

Monday

0

Monday

Skill

a) 3×25 lateral lunges (keep low whole time) rest 1min btw sets

b) 3×10 G.H rasies rest 1:30 btw sets

c) 3×10 pistols rest 1:30 btw sets

WOD

5min AMRAP

5 t2b

7 push ups

20 double unders

Friday

0

(gym will only be open 12-3)

We will be running heats every :30mins last heat is at 2:30pm
Friday
Open WOD