On Thursday you have another opportunity to do a workout you missed. Friday will be a big workout so make sure you choose wisely today. Other options you can chose from will be  the classic forty minutes of slips or five rounds of one minute handstand hold and twenty one toes to bar.

Also make sure to sign up for Saturdays Empower 2020 12 days of xmas. The fun will begin at 10 am. For more details click on the link above  and we look forward to seeing you on zoom.




Make up day

  1. 12 minute amrap

4 shoulder press


12 Front squats



  1. Kerrie

10 rounds

100m run

5 burpees

20 Sit-ups

15 Push-ups

100m run

2 minute rest


  1. Power snatch-snatch balance-squat snatch

Power snatch 3-3-3-3-3

Snatch balance 2-2-2-2-2

Squat snatch 1-1-1-1-1


  1. 40 minutes of slips


  1. 5 rounds


1 minute handstand hold

21 T2B ( V- Sit ups if you dong have a pull up bar)