OzSquad Boxing
Mental Mondays. Let’s get ready to rumble.
The OzSquad boxing session is a full-body workout that will make you physically stronger as well as aerobically and anaerobically fitter. Cardio focussed drills use basic punching alongside more regular OzSquad moves (think burpees, push ups and jacks) as well as introducing some slightly more complex punching combo’s. Nothing to worry about though, the boxing class accommodates all levels of strength, fitness and boxing ability. Start the week with a bang.

OzSquad Original – Roaming class
Meet at the usual North Steyne spot ready to move off at 6AM sharp.
Learn to love hills. And steps.
A running biased session that makes the most of Manly’s natural beauty (and of course its steps and hills). The OzSquad Original class comprises a whole heap of bodyweight exercises as well as intervals, shuttle runs, repeats and routes which are modified to give both the beginners and the fit beans in the group an awesome work-out. You will sweat, you will puff and you will get fit.

OzSquad Shred
Originally only on a Wednesday, ‘Shred Wed’ was so popular you needed one on a Tuesday too!
All the usual OzSquad ‘fun’ with a good measure of CrossFit style work-outs and competition thrown in. The perfect combo. Shred includes cardio intervals as well as strength and conditioning circuits for time, often in an AMRAP format (that’s ‘as many rounds as possible’ in non-CrossFit speak) – you against the clock. Your results for each short, sharp work-out will be recorded so you know what you are aiming to beat the next time the work-out crops up a couple of months later.

OzSquad Shred Wed
Wednesdays. Or as we like to call it ‘Shred Wed’. Then it was so popular you needed one on a Tuesday too!
All the usual OzSquad ‘fun’ with a good measure of CrossFit style work-outs and competition thrown in. The perfect combo. Shred includes cardio intervals as well as strength and conditioning circuits for time, often in an AMRAP format (that’s ‘as many rounds as possible’ in non-CrossFit speak) – you against the clock. Your results for each short, sharp work-out will be recorded so you know what you are aiming to beat the next time the work-out crops up a couple of months later.

OzSquad Original – Roaming class
Meet at the usual North Steyne spot ready to move off at 6AM sharp.
Learn to love hills. And steps.
A running biased session that makes the most of Manly’s natural beauty (and of course its steps and hills). The OzSquad Original class comprises a whole heap of bodyweight exercises as well as intervals, shuttle runs, repeats and routes which are modified to give both the beginners and the fit beans in the group an awesome work-out. You will sweat, you will puff and you will get fit.

That’s right – no running! Kick start your metabolism, tone up, release endorphins and strengthen those bones with this total body weight-training session. Suitable for guys and girls and all abilities, weights and exercises can be modified accordingly. Resistance training via a variety of methods – think super-sets, circuits, drop-sets, partner work-outs and shunting circuits.

OzSquad Bootcamp
Burpees before breakfast and a couple before dinner too.
No muscle is left unworked at this predominantly bodyweight high intensity interval training class. You will push up, squat, mountain climb, crunch, plank, quad bust, lunge and jump your way into the weekend. Oh yes, there will be burpees too – everyone loves a burpee.

OzSquad Bootcamp
Burpees before breakfast and a couple before dinner too.
No muscle is left unworked at this predominantly bodyweight high intensity interval training class. You will push up, squat, mountain climb, crunch, plank, quad bust, lunge and jump your way into the weekend. Oh yes, there will be burpees too – everyone loves a burpee.

Extra-curricular OzSquad – Various locations
Weekend shenanigans.
Whilst there are no other ‘formal’ OzSquad sessions at the weekend, there is always some kind of other group OzSquad activity going on – whether it is a team trip to Curl Curl parkrun, a trail run, a game of beach volleyball or a recovery breakfast after the night before, OzSquadders tend to get together most weekends in some form or other. Extra-curricular goings on are co-ordinated via a members only Facebook group. Get involved! OzSquad is Manly’s most social bootcamp after all.

OzSquad Indoor Yoga – Manly Community Centre, 12 Wentworth St
Time for some Om. Because who has plans on a Monday night?
Billy teaches this dynamic flowing class evolved from more traditional yoga teachings. Classes are designed to challenge and inspire you both mentally and physically. You’ll get a strength work out and burn fat whilst also developing stronger muscles and more flexibility – this class complements your other OzSquads well but is by no means an easy option. The room is pleasantly warmed to help detox the body and challenge the mind. BYO mat, towel and water.

OzSquad Bootcamp – North Steyne, Manly
Burpees before breakfast and a couple before dinner too.
No muscle is left unworked at this predominantly bodyweight high intensity interval training class. You will push up, squat, mountain climb, crunch, plank, quad bust, lunge and jump your way into the weekend. Oh yes, there will be burpees too – everyone loves a burpee.

That’s right – no running! Kick start your metabolism, tone up, release endorphins and strengthen those bones with this total body weight-training session. Suitable for guys and girls and all abilities, weights and exercises can be modified accordingly. Resistance training via a variety of methods – think super-sets, circuits, drop-sets, partner work-outs and shunting circuits.

Social beach games
A casual evening session to make the most of the light, warm Summer evenings.
Volleyball, beach cricket, touch rugby, ultimate frisbee - basically a run around on the beach getting competitive. Followed by beer.