A. 3 Front Squats + 5 Back Squats
Aim for 5 heavy sets.

B. In 10 minutes:
4 Sets of:
Unbroken Wallball 9/6kg
– Choose your own starting reps
Reps must descend by 5 each set.
Eg- 40-35-30-25

Note: This is a continuation of our Wallball theme from last week. Large, unbroken sets. Use this as a chance to challenge yourself.

Every 3 minutes, for 5 rounds:
In 2 minutes:
8 Deadlift 100/70kg
12 Dumbbell Push Press 22.5/15kg
Max Unbroken Toes to bar
Rest 1 minute

Weight/rep guide: Deadlift – heavy/unbroken throughout, Push Press – unbroken first round, Toes to bar – completed within 40 seconds.
Score: Total toes to bar.

Photo: Congratulations Deb on taking GOLD at the Masters HQ Competition over the weekend.
You continue to work so hard – and your results are showing!!! We are all so proud of you.

A. Snatch + Hang Snatch + 3 Overhead Squats (build in load)

B. “NANCY”
Run 400m
15 Overhead Squats 42.5/30kg
Compare to last time here

Photo: Jesse & Lily. What a weekend!!
Three of our athletes competed over the weekend – three golds and we couldn’t be prouder.
Jesse & Lily taking Gold in Youth & Under 15 – National Weightlifting Championships both breaking National records.
Lily (age 13) also taking silver in Youth (under 17 years).
Deb competing at Masters HQ and taking 1st place overall.

Wishing our athletes the best of luck over the weekend.
Lily & Jesse competing at Youth National Weightlifting Championship and Deb competing at Masters HQ (all in Victoria).

Join Marie at 7am (currently full) or 8am (space available) Please ensure you have booked in via Mindbody.

Partner workout

AMRAP in 25 minutes:
50/40 calorie Echo
Run 180m
50 Box Jump overs
Run 180m
50 Russ Kettlebell Swings 32/24kg
Run 180m
50 Alternating Goblet Lunge 22.5/15kg
Run 180m
50/40 calorie Row
Run 180m

Repetitions can be shared anyhow.
Runs to be completed together.
Movements can be completed in any order but all repetitions must be completed before starting a new round.

A. Push Press 3-3-3-3-3

B. Five rounds for time:
7 Shoulder to overhead 60/40kg
14 Toes to bar
50 Double-unders

Five rounds for time:
15 Sandbag over shoulder *
15 Burpee (Jump & Touch)

Every 7 minutes for 4 rounds:
Each rounds for time:
Row 400m
Run 400m

Start a round at 0-7-14-21 minutes.

A. 7 Sets for load:
Power Clean +
Hang Squat Clean +
3 Front Squats

Rest between efforts.
*Aim for 7 heavy sets.

B. Choose one of the following (10 minute cap):
Option 1: For time: 4 x 30 Unbroken Wallball 9/6kg
Option 2: EMOM x 10 minutes ‘X’ Wall ball


Photo: Shout out to Luka who had a great training day yesterday- hitting a PB on his Turkish Get-ups and RXD for Strict Pull-ups & Devils Press. Well done Luka!!!

A Turkish Get-ups
2-2-2-2-2

B. Increment as far as possible in 10 minutes:
Strict Chest to bar pull-ups (1-2-3-4-5…)
Devils Press (1-2-3-4-5…) 2×22.5/15kg

Photo: Deb & Rach.
*Scaling Isn’t Making It Easy* Scaling means choosing the movement option that best suits your current ability while preserving the intended challenge of the workout.
The right scale should allow you to move safely, maintain good technique and achieve the workout’s intended stimulus—not avoid hard work.
Your coaches select specific options based on factors such as strength, skill, mobility, training experience, injuries and the purpose of the session. Scaling correctly helps you build capacity, develop confidence and progress towards the prescribed movement. Choose the option that challenges you appropriately—and trust your coach to help you get it right.
Happy training!!!