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.

A. Work to a heavy:
Power Snatch + Hang Squat Snatch

B. For time (12 minute cap):
30 Burpees (over barbell)
30 Overhead Squats 40/30kg
20 Burpees (over barbell)
20 Power Snatch 50/35kg
10 Burpees (over barbell)
10 Squat Snatch 60/40kg

Photo: Shout out to Josh – setting his goal of frequency and consistency in training. Making positive steps towards his health & fitness. Keep it up Josh – you are doing great!!!

ANNOUNCMENT – NEW OPEN GYM Monday to Thursday 5:30pm

A. Gymnastic Pull progression (Week 4 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.

B. Every 2 minutes for 20 minutes:
Row 200m (or other machine equivalent)

Five sets, each for load:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to overhead
20m Dumbbell Walking Lunge (DB by side)

Rest between rounds.

Score= total kg
10-10-12.5-15-15= 62.5kg

Partner workout.
Max load in 20 minutes:
P1: 1 round of “Cindy”
P2: 5 Snatches *

1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Partners alternate between 1 round of Cindy and 5 Snatches. Both must complete their effort before swapping.
Score : Total kg lifted.
* Choose your own snatch load

Seven rounds, each for time:

50m sandbag carry *
10 x 7.5m Shuttle runs
50m Farmer carry *
10 x 7.5m Shuttle runs

Rest between rounds.

Photo: Linda. A huge shout out – only starting with us recently she shows consistently, focuses on quality movement and gives everything she has each session. So excited to be sharing your health & fitness journey.