OzSquad’s Bootcamp Timetable
Time | Monday | Tuesday | Wednesday | Thursday | Friday | SATURDAY |
|---|---|---|---|---|---|---|
6:00am | BOOTCAMP 6:00am – 6.:45am Trainer: Carly | ORIGINAL 6:00am – 7:00am Trainer: Lynsay BOXING 6:00am – 7:00am Trainer: Carly | SHRED 6:00am – 6:45am Trainer: Carly | STRENGTH 6:00am – 7:00am Trainer: Lynsay ORIGINAL 6:00am – 7:00am Trainer: Lara | BOOTCAMP 6:00am – 6.45am Trainer: Lynsay | |
6:45am | BOOTCAMP 6:45am – 7:30am Trainer: Carly | SHRED 6:45am – 7:30am Trainer: Carly | BOOTCAMP 6:45am – 7:30am Trainer: Lynsay | |||
7:00am | FRIDAY SOCIAL SWIM Times vary from the Bower | BEACH SESH 7:00am – 8:00am Trainer: Lynsay/Carly | ||||
12:30pm | ZOOM BOOTCAMP 12:30pm – 1.15pm Trainer: Lynsay | EXTRA CURRICULAR Socials/runs/swims Times vary (see FB) | ||||
7:00pm | ZOOM YOGA 7:00pm – 8:00pm Trainer: Kate | BOOTCAMP 7:00pm – 8:00pm Trainer: Lynsay |
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OzSquad Bootcamp Location
Bootcamp Manly Beach
OzSquad operates from Manly Beach – one of the best places in the world! Get your work-out fix everyday with a gorgeous ocean view… and learn to love sand sprints!
OzSquad Bootcamp North Steyne
On the grass opposite 104 North Steyne, Manly
View our flexible membership packages which allow members to attend any session(s).
Find out more about our sessions…
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.
Time for some Om. Because who has plans on a Monday night?
OzSquad teaches this gentle flowing vinyasa class evolved from more traditional yoga teachings. Classes are designed to challenge and inspire you both mentally and physically – you will build core awareness and stability as well as muscular strength and length. This class complements your other OzSquads well but is by no means an easy option.
Tuesdays, Wednesdays and Thursdays. 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. In line with the overall OzSquad training style, the sessions will be different each week but also include half a dozen standard work-outs to track improvement.
[OCT TO MARCH ONLY] What Aussie Summer evenings by the beach are made for…
A casual evening session to make the most of the light, warm Summer evenings…. Volleyball, beach cricket, touch rugby, Finska, ultimate frisbee – basically a run around on the beach getting a little bit, but not too much (don’t be scared!), competitive. Followed by beer.
Mental Mondays. Let’s get ready to rumble.
Tuesday evenings and Friday mornings. 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.
‘Shred Wed’ was so popular we had to introduce a ‘Bruised Tues’ as well. 
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.
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.
That’s right – no running!
Down on the sand for a classic OzSquad bootcamp with a few weekend fun and games thrown in for good measure. Coffees and swims afterwards are optional but encouraged!
Weekend shenanigans.
As well as the Saturday beach bootcamp session, 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.
Or call Carly on 0408 700 765 to find out more