Come and join Luke at 7am(currently full) or 8am (spots available).

Partner workout:
For time:
Run 860m (together)
then,
5 rounds each:
Sandbag Squat ladder (1-2-3-4-5)
Burpee Broadjump 20m
then,
Run 860m (together)

Photo: Lachie hitting a PB Clean & Jerk. Making it look easy!!!

Three rounds for time:
21 Toes to bar
7 Power Snatch *
7 Hang Power Snatch *
7 Squat Snatch *

• 42.5/30kg

A. Gymnastic Pull progression (Week 2 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. Eight rounds for time (15 minute cap):
4 Wall Walks
8 Double dumbbell Front Squats 2×22.5/15kg

Photo: A shout out to Taz. Hitting a 15kg PB on his Clean & Jerk. Great work Taz!!!

A. Clean & Jerk 1 RM (After our progression – it is time to retest)

B. Every 30 seconds for 8 minutes:
Complete 1 Clean & Jerk *

*Choose a load that allows for 16 technically perfect reps.

Photo: Saturday partner sessions – Josh & Andrew.
There’s something special about training with a partner. You push a little harder, encourage each other through the tough moments, and celebrate every win together.
Partner workouts build accountability, teamwork, and a stronger community—while making hard work a whole lot more enjoyable.

A. Five supersets:
Dumbbell Bench Press 10-12 reps
Barbell Bent over row 15 reps

B. Four rounds:
400m Run or Machine equivelant
Working 1:1 Work: Rest

Congratulations to Leiah & Leiah’s Mum – completing the 10km at the Sunshine Coast Marathon over the weekend.

Choose one of the following:

Option 1:
Every 5 minutes, for five rounds:
12 Weighted box step overs (20kg/15kg plate)
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg

Option 2:
Every 5 minutes, for five rounds:
20 Box jump overs 24″/20″
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg

Photo: Recovery is where the progress happens.
Taking just a few minutes to stretch after your workout can help improve flexibility, reduce muscle tightness, support recovery, and leave you feeling better for your next session.
Don’t rush out the door—finish strong and give your body the care it deserves. Your future self will thank you.

Join Marie at 7am (Currently full) and Bring a Friend at 8am.

Partner Workout

Two rounds:
In 6 minutes:
Row 50/40 calorie (shared)
Max rep Put & take + Burpee (alternating with partner)

Rest 3 minutes

In 6 minutes:
Echo 30/24 calorie (shared)
Max rep Sandbag Squat (Max 5 reps)

Rest 3 minutes

For max repetitions:
0-2:30: Run 400m
2:30-5:00: 40 Kettlebell Swings 24/16kg
5:00-7:30: Run 400m
7:30-12:30: Max Push-ups
12:30-15:00: Run 400m
15:00-17:30: 40 Kettlebell Swings 24/16kg
17:30-20:00: Run 400m

*Score: Total repetition