Friday

3 Rounds
Hill Run
4 Wall climbs
8 Box jumps
12 Wall Balls
16 Toes to rings
24 Double Unders (Single sub = 6:1)

Wednesday  (The Titmus – Its a 6:30 in joke)

Wall walk, every time you come off wall to rest = 5 burpees

then

4 rounds
Max reps in 1 minute, rest 1 minute between exercises
Plyo press up
Ring dips
Ab Mat situps

Tuesday

3 attempts at max L sit holds

then…

5 rounds

6 PowerCleans  80% of athlete’s 1RM
6 GHD sit ups
15 squats

Monday – May Day

21-15-9
Left hand kettlebell thruster  24/16
Right hand kettlebell thruster  24/16
pull ups
hollow rocks

then…

 40 Kg barbell block walk

we are open 0900 1000 and 1100 on Monday.

Saturday

“Pheezy”

3 Rounds

5 Front Squats 75kg
18 Pull ups
5 Deadlifts 100kg
18 toes to bar
5 push jerks 75kg
18 games push ups

Friday:

Push Press 1-1-1-1-1

Then

10,9,8,7,6,5,4,3,2,1

KB Swings
Sprint
KB Press ups (handle to chest)
Sprint
KB Goblet Squats
Sprint

24/16kg