A. Push Press 5-5-5, 2 x 5
Increase in weight over 4 sets, holding load for 4th & 5th efforts.

B. For time:
20-16-12-8-4 reps:
Dumbbell Shoulder to Overhead 2×22.5/15kg
Toes to bar

Photo: A huge shout out to Colin Noble #col_tris_hard. 7 Marathons in 7 days in 7 States all for a great cause #Bravehearts. You are an inspiration ⭐

Four cycles:
Every 4 minutes for max repetitions:
20/16 calories (2 Row/2 Echo)
then,
AMRAP in remaining time:
7 Deadball over shoulder 45/35kg
14 Box Jump overs 24″/20″
Max Burpee Pull-ups

Rest 2 minutes

Photo: Congratulations to Sally, Max & Ted welcoming their beautiful baby boy (son & brother) into the world. We are so excited for your family and can’t wait to meet your little man.

A. Power Clean + Hang Squat Clean

B. Five rounds for time:
Run 300m
5 Power Cleans 80/50kg *
5 Front Squats 80/50kg *

*1 barbell – Choose a challenging weight that allows for mostly unbroken sets.

C. Optional extra:
3 Rounds of:
Pistol squats or Tap downs.

Choose an option suitable to your current skill level.

6 Steps To Perfecting Your Pistol Squat

Join Marie & Chloe at 7am.

Partner workout
Four rounds for time:
5 Wall Walks/Run 200m
20 Dumbbell Snatch 22.5/15kg/Run 200m
30 second Flexed arm hang/Run 200m

One round consist of both partners completing all elements.

A. Thrusters 2-2-2-2-2-2-2

B. AMRAP in 12 minutes:
4 Dumbbell Thrusters 2x 22.5/15kg
8 Toes to bar
30 Double-unders

OPEN GYM: Join us for Rope climbs or work your weaknesses.

A. Technique focus
EMOM x 12 minutes:
Min 1: Handstand hold/ shoulder tap/Handstand Walks
Min 2: Turkish Get-ups (1 Each side)

B. Choose one of the following:
For time:
Row/Run 3.2km (Weir loop) or 8km Echo
Row/Run 2km or 5km Echo
2 x 860m Row/Run or 2150m Echo (each for time on a 6 minute cycle)

A. Technique focus (Increment in load)
7 sets:
Power Clean + Hang Squat Clean + Front Squat

B. Back Squat 5-5-5-5-5

C. Optional Extra
7 rounds 30sec on/30 sec off:
Any machine for Calories.

Five rounds, each for time:
Row 400m/350m
15 Burpees (Over Parallettes)
*Rest between efforts.

Compare to last time here

Photo: Congratulations to Deb on bringing home double GOLD in her Power lifting competition over the weekend 🥇 🥇

Thank you to everyone that brought friends along and for those that joined us on Saturday.
It was a fun morning.

A. Push Press 3 x 5

B. Five rounds:
In 2 minutes:
20 Wallball
Max Gymnastic Pull (Ring Muscle-up, Bar Muscle-up, Chest to bar, Pull-ups)
Rest 2 minutes between rounds

*Advanced athletes aim for unbroken wall ball.
Select a challenging pull movement.