Feb 6 is Waitangi Day so we will have a 9am Class Only. 10am – Noon Open Gym

LIFT

Press 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or if new work up to a heavy set of 5

WORKOUT

Performance
12 Minute AMRAP
20 Squats
15 Sit Ups
10 Shoulder to Shoulder Sandbag Push Press 20/10kg

Fitness
12 Minute AMRAP
20 Squats
15 Sit Ups
10 DB Push Press 15/10kg

BENCHMARK TRAINING

Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Klepto”

4 rounds for time of:
27 Box jumps, 24/20″ box
20 Burpees
11 Squat cleans, 65/45 kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.