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Fitter Stronger Tougher

Apr 23 2019

Wednesday: By the Dozen..

Don't forget classes for Anzac Day are 4pm, 5pm, and 6pm!

There are no morning classes.

STRENGTH

Power snatch 5 x 3 reps

* Lift every 3 mins and build

CONDITIONING

3 rounds for time:

12 DB snatch left 22.5 / 15 kg
12 DB OH walk lunge 22.5 / 15 kg
12 CTB pull-ups
12 DB OH walk lunge 22.5 / 15kg
12 DB snatches 22.5 / 15kg

* 12 min cap

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Apr 22 2019

Tuesday: Everlast...

Classes for Anzac Day will be 4pm, 5pm and 6pm and we have a fantastic Aussie Hero WOD to pay our respects to.  

As usual, on a Public Holiday we ask you to please book in prior to arriving.

Reminder that Saturday we will be honouring another Aussie Hero and giving our awesome band of Defence men and women who may have missed our Anzac Day WOD the opportunity to come in and bust out a tough workout.

STRENGTH

Press 3 x 5 reps

* Lift every 3 mins and hold at approx. 70% 

CONDITIONING

Every 4 mins for 3 rounds:

15 / 10 Assault bike calories
15 Burpees

* Go fast!!!

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Apr 19 2019

Monday: Fight Gone Beserk..

Happy Easter to Everyone!!

Classes for Monday are 4pm, 5pm and 6pm.

Please book in online!!

CONDITIONING

For time:

In teams of 2 - 

120 Wall balls 20 / 14 lbs
120 SDLHP 35 / 25 kg
120 Box jumps 24 / 20 "
120 Push press 35 / 25 kg
120 / 90 Row calories

* After each station run 400m with your partner

40 min time cap

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Apr 19 2019

Saturday: Triathlon Twist..

Wishing everyone a Happy Easter! 

Eat plenty of chocolate but be ready to rumble on Easter Monday. 

Schedule for Easter Monday is 4pm, 5pm and 6pm. 

Just a heads up that we expect the 4pm to be a very big class but we would ideally like to spread our numbers across the 3 classes so consider the 5 or 6pm option : )

CONDITIONING

In teams of 2 - 

3k Ski erg
6k Bike erg
1 mile run

* At the completion of each task do 50 DB Thrusters 22.5 / 15 kg shared anyhow.

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