Warm Up
Row 300m
Wall Ball x 15
Kettle Bell Swings x 15
x 2 rounds

Goals
Work on goals - rope climbing, handstands, pullups.

Practice / Technical
Push Press and Push Jerk.

Workout
Row 150m
Push Jerk 15# x 10
Sit Ups x 15
Push Jerk 15 # x 10
Push Ups x 15
Push Jerk 15 # x 10

Game and fun!

Warm Up
Ring/Dip Bar Holds x 5
Overhead Squat x 21 (lite)
Front Squat x 21 (lite)
Back Squat x 21 (lite)

Sadie and Sophie working out hard during Saturday's Workout. Go girls!

Gravity Kids Points Program.
This week we have kicked off the Gravity Kids Points Program. There are lots of ways you can earn points, from just turning up to class, getting a personal record, encouraging and supporting your fellow team members during workouts plus more. Once you receive a certain amount of points you'll be able to select your reward. Talk to Kate to learn more.

Strength Work
Over the next 4 weeks we'll be focusing on Strength work. You'll need to nominate a movement to work on, such as Deadlift, Press, Front Squat etc. Once you've chosen your lift, then we'll keep track of your progression each week. You'll have 1-2 chances per week to work on your strength choice.

Warm Up
V-ups x 20
Sit ups x 30
Squats x 40
Row 300m

Workout - AMRAP 12:00 Minutes
Wall Ball x 10
V-Ups x 10
Push Ups x 10

Practice/Technicalope Climbs
Press - Hold bar overhead for 3 secs. Repeat x 10. Increase load - repeat x 6.

Fun/Game
Obstacle Course or Relay Race.

Warm Up
Ring Holds x 5
Overhead Squat x 21 (lite bar)
KB Front Squat x 21 (lite bar)
Back Squat x 21 (lite bar)

Technical / Practice
Power Cleans (from the floor) - perform 30 using lite bar.
Forward rolls.

Workout
7 Forward Rolls
21 Burpees
21 Power Cleans (45#)
7 Forward Rolls
15 Burpees
15 Power Cleans (45#)
7 Forward Rolls
9 Power Cleans (45#)
9 Burpees

Fun!