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!!!

Both 7am & 8am sessions are on. 7am is full (with full reserves) but plenty of space available at 8am.
Please look after our community- If you are booked in please ensure you turn up. If you don’t turn up someone else is missing out. Thank you.

Partner workout.
For time:
Run 860m (together)
2 rounds:
80 Wall ball 9/6kg
40 Box Step overs 24″/20″ 9/6kg medball
200m Sandbag Carry 45/35kg
Run 560m (together)
2 rounds:
80 Kettlebell Swings 24/16kg
40 Goblet Squats 24/16kg
200m Farmers Carry 2×24/16kg
Run 860m (together)

*Run together. Share work anyhow.

A. Deadlift 3-3-3-3-3

B. Three rounds for time:
20 Deadlifts 80/55kg
20 Toes to bar
75 Double-unders

Photo: Congratulations to Tilly- hitting a PB Snatch of 42.5kg (and it looked easy!!)

Advance as far as possible in 20 minutes:
3 Rounds:
Run 400m
25/20 Push-ups
2 Rounds:
Run 400m
20/15 Dips
Max rounds:
Run 400m
15/10 Strict Handstand Push-ups

Photo: Welcome back Dani. We are so excited to have you back in the box and to be sharing this time with baby Atlas.