Hoodie Order Fitness: 30 min OTM: 30 work / 30 rest M1: BW Deficit (2') Reverse Lunge M2: Body Saw on Foam Roller M3: Russian KB Swing...

Hoodie Order Fitness: In Pairs: 25 min AMRAP: Buy in: 2000m Run (10 x 200m alternating) Then AMRAP: 3 Wall Walks 5/3 Strict Pull Ups 10...

Hoodie Order Fitness: A. 3 sets OT2M: 30-sec supine Chest to Ring Hold B. 2 x 10 min AMRAPs: No rest between each Buy in: 1000/900m Row...

Hoodie Order We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and...

Hoodie Order Fitness: A. In 15 minutes, establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM. B. 5 min AMRAP 15 Front...

Hoodie Order Fitness: A. 30 Strict Pull Ups for time. *No drop from the top; must be controlled down. Compare to 4/4/22 B. 4 Rounds for...

Hoodie Order Fitness: A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1 *Aim to go heavier than the 3/4/22 B. 15 min AMRAP: 200m Run...

Fitness: A. 3 sets: A1. 3 Dragon Fly Negatives (5 sec) - 1 min rest - A2. 10 Weighted Sit Ups - 1 min rest - A3. Max V Ups in 20 seconds...

Fitness: In Pairs: 5 Rounds: (each) In 3 minutes 15 Box Jump Overs (24/20") 12 Front Squats (42.5/30kg) Max Cal Ski in the remaining time...

Fitness: A. 2 sets: (15 min cap) 6 Single DB Supported Row (for load) - 1 min rest - 5-10 Strict Tempo Pull Ups (2010) - 1 min rest - 4...

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

Fitness: A. Alt OT90 for 4 rounds (4 seats of each movement) A1. 4 2" Deficit Hanging DB Reverse Lunges (each leg) A2. 8 Horizontal...

*8am class today and Open Gym from 9 to 10am. Fitness: Movement Quality: Single Arm Bear to Bridge Complex: 5 sets of 5 (per side)....

*Tomorrow for ANZAC Day will be an 8 am class then 9 am Open Gym for 1 hour. Fitness: A. Tempo Front Squat @ 21X1: 15 minutes to build...

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: A. 2 Rounds for quality: Bottom of Squat thoracic rotations x...

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: In Pairs: 12 Rounds for time: One partner completes a full round...

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: A. 3 sets 10 Landmine Rope T-Bar Row - 30-sec rest - 12 Strict...

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

Fitness: A. 6 sets: (OT2M) 6 Front Rack Reverse Lunges (each side) *Complete all on one side before changing. *After each set, complete...

Please check the timetable for changes to the schedule. Fitness: A. 5 Rounds alt OTM (10 mins) Odd: Partner Assisted (if needed) Bridge...