EMOM x 21 minutes:
Minute 1: 7 Front Squats *
Minute 2: 15 Russian Kettlebell Swings 32/24kg
Minute 3: 12 Toes to bar

* Choose a heavy/repeatable weight with the goal of unbroken efforts.

Photo: A huge shout out to Ash who consistently works his weaknesses and puts in the hard work. Ash you truly are an inspiration. Your dramatic improvements are a direct reflection of your efforts. We can’t wait to see what you can achieve.

A. Warm-up. For quality position (Incrementing in load):
Three rounds:
Z-Press 6-8 reps
Dumbbell Front Squats x 8

B. Four cycles for max reps:
In 2:30 minutes:
Run 200m,
In remaining time:
Dumbbell Deadlift x 8 (2 x 22.5/15kg)
Dumbbell Hang Squat Clean x 6
Dumbbell Shoulder to Overhead x 4

Rest 1:30minute between cycles.
*Start each cycle at Deadlift.
*Score = total repetitions

Photo: Competition is always high on the agenda – our crew love taking dress-up to the next level!!! Michael & Penny (Team Net Ninja’s)

Partner workout
For time:
Run 1000m
150 Wallball 9/6kg
150 Dumbbell Snatch 22.5/15kg
Run 1000m

*Advanced athlete – 25 rep change over
*All others share work anyhow.

Photo: Our WINTER ATTENDANCE CHALLENGE – Let’s lift the energy and keep the fire burning this winter. Who’s in?! 

A. Snatch Tech:
Seven sets (Increment in weight)
Power Snatch + Hang Squat Snatch + Overhead Squats

Four rounds for quality:
20 second L-Hang
100m single arm Farmers carry (50m left out/right back)
40 second Plank
100m single arm overhead Carry (left out/right back)

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.