And on that farm he had ...a tyre, hammer, boxes.. 25th Nov

Warmup
Roll the tyres 400m to the park
150 skips/50 double unders
5x20 tyre hits/tyre jumps



Working in pairs
All distances covered are 100m
For time
Tyre Flip
Run
Box carry
Run
Farmers carry/Shoulder carry
Run
Medicine Ball Throws
Tyre flip
Run
Box carry
Run
Shoulder carry/Farmers carry
Run
Medicine Ball Throws

Finish with Tabata Squats








Gotta love those workout faces.

Oh!... Dont forget to take the tyre back to the gym.

Lite weight Murph, November 23rd

For time
1 mile (1.6km) run
100 pullups
200 pushups
300 squats
1 mile run


Partition the pullups, pushups and squats as needed.
If you have a 20lb weight vest where it. Ours are 10lbs

Pull,Push,Lift..Repeat 18th November

Warmup with a run around the park followed by refinment/introduction squat and thruster and Sumo Dead Lift High Pull technique

Three rounds for time
20 Pull ups
20 Pushups
20 Squats
20 Thrusters
20 SDLHP
20 Situps

Choice is a wonderful thing! 16th November

Take your pick

For time
30 Muscle ups
or
60 Jumping muscle ups
or
120 Pullups/120 Dips

Dumbbells and Balls 14th November

Warm up Shuttle runs using the netball court 1/3rds.
10 rounds for time
5 Squats
5 Dumbbell squats
5 Shoulder Press
5 Push Press
5 Thrusters
rest 1 min between rounds

Use a depth checker eg dynamax ball, if your butt doesn't touch the ball on each squat and thruster rep it dosen't count.

When the going gets tuff...... Janelle just keeps going!

BJJ Pan Pacs 11th November

While everyone else took a trip up Castle Hill

Fiona was in melbourne winning a silver medal in the womens Open Purple Belt Division at the Pan Pacific Jiu Jitsu Championships

"YBF" 4th november

Warm up
Medicine ball clean/squat technique

J gets it, hims' mum still needs work!


"YBF"
21-15-9
Double unders
Thrusters
Ring Dips
Squat clean
Deadlifts

Helen 2nd November

"HELEN"
Three round for time
400m run
Kettlebells swings x21
Pullups 12 reps

Hanging out and Dipping in! 31st October

Ten rounds for time
10 pullups
10 ring dips