Term 4 Week 10 Warmup: 2 Forward Rolls => 10 Tuck Jumps => 5 Squats => 3 Broad Jumps => 3 Burpees WOD: 5 Rounds 10 front squats 10 double-jump burpees Skill: 3x 15 sit-ups 15 toes-to-bar/knee raises Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [...]

Term 4 Week 9 Warmup: 5 burpees => 2 wall walks => precision jump => fast feet x 10 => 25-meter sprint => 25-meter jog WOD: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 8 push presses 16 mountain climbers Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions [...]

Term 4 Week 9 WOD: Team: 2 people in a team Wod 1: Max Push-ups in 3 minutes One person performs push-ups one holds plank Wod 2: Max Pull-ups in 3 minutes One person holds onto bar while other performs pullups Wod 3: Max Shoulder to Overhead in 3 minutes One person holds bar in [...]

Term 4 Week 8 Skill: 3x or 5:00 Bear crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 50-meter run => 3 broad jumps WOD: 10:00 AMRAP 8 deadlifts, 8 thrusters, 8 ring monkey hangs Skill: Pistol Squat Practice Monday Kids Class @ 5pm Wednesday Kids Class [...]

Term 4 Week 8 WOD 3x7min AMRAP 15 Push Press 12 Front Squats 9 Pull-ups 6 Burpees Challenge: 3x 3 max vertical jumps 3 max broad jumps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 4 Week 7 WOD   3 x 5:00 AMRAPs, rest 2:00 in between w/one-arm and dumbbell 5 hang power cleans 5 front rack walking lunges 5 push jerks 5 burpees Switch arms Challenge: 3x 3 max vertical jumps 3 max broad jumps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you [...]