Warm-up: Technique focus (light to moderate load)
Power Snatch + BTN Push Press + Snatch Balance

Overhead Squat Progression (Week 2)
5 x 4 (Tempo + Pause) OHS + 1 OHS
*Weight 65-75% 3RM
*Maintain load across all sets

Optional Finisher:
FISH GAME (Row) or
Tabata Bike (8rnds 20on/10off)
or
Front Squats (Additional Strength Session)
5-5-5-5-5

Photo: Our boy!! Thank you so much @GrantWilliamsphoto for these great shots of Jesse.

Three rounds for max reps:
In 2 minutes:
Row 1 minute – Max calories
Max Dumbbell Snatch 22.5/15kg

Rest 2 minutes

In 2 minutes:
Bike 1 minute – Max calories
Max Push-ups

Rest 2 minutes

In 2 minutes:
10m Shuttle Run 1 minute – Max reps
Max Goblet Lunge 24/16kg KB
Rest 2 minutes

Photo: Congratulations to our Masters League crew who competed in New Zealand these past few days. We are so proud of your efforts!!
Enjoy your after party!

Partner workout
Four rounds for time:
Run 560m (together)
50 Kettlebell Swings 24/16kg
30 Burpees

*Run together, then share repetitions anyhow.
*Advanced athletes, run together, then divide reps via 25 Unbroken KB Swings, 15 Burpees.

Photo: Thank you @GrantWilliamsphoto for this awesome photo of Danielle.

10-9-8-7-6-5-4-3-2-1 reps:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain throughout all repetitions. All reps must be unbroken.

A. EMOM x 10 minutes:
‘X’ Strict Toes to bar/Knees to elbow

B. AMRAP in 15 minutes:
5 Toes to Bar
10 Hand release Push-ups
30 Double-unders

*Advanced athletes Strict Handstand push-ups, Drag rope double-unders

Photo: Our Masters League crew have made their way to New Zealand. We wish you all the best for the competition and most of all have fun!!! Bodo, Deb, Greg & Michael.

A. Handstand Skills
EMOM x 10 minutes:
Handstand Holds, Shoulder Taps, Wall Walks or Handstand Walk

B. For time:
6-9-12-9-6 reps:
Dumbbell Thrusters (heavy to match the difficulty of pull movement)
Strict Chest to Bar Pull-ups

Scaling: Strict Pull-ups/Kipping C2B/Kipping/Ring Row

Photo: Pull-ups can be completed anywhere. Think outside of the box.

A. Overhead Squat Progression
Improve position and stability of movement. Lighter loading better than too heavy.
5 x 5 Tempo + Pause Overhead Squats (3-2-1)
60% -70% of 3RM OHS.

B. Eight x 180m Run/200m Row
Work/Rest 1:1

*Base your pace off last Thursday’s longer effort (360m run/400m row)
Eg. Average 400m row 1.58 – then goal for 200m row approx. 59 seconds.
*Aim to hold pace across all rounds.

Photo: Maya during yesterday’s workout. It is great seeing Maya move from strength to strength. Keep up your great work!!

A. Cleans (Power or Squat)
EMOM x 3 minutes
3 Cleans (Light load)
EMOM x 3 minutes
2 Cleans (Moderate load)
6-15 minutes:
2 Cleans (Incrementing to a heavy double for the day)

B. Partner Workout
Five rounds, each for time (TGIG)
5 Power Cleans
10 Burpees (over barbell)
*Choose your heaviest load that allows for some touch and go (3-2) repetitions early on.
* Record individual total work time to complete 5 rounds.

Link- We could not be prouder of our Wild Life Warrior – Winnie.
At such a young age Winnie shows compassion beyond her years. She has taken it upon herself to raise money to assist injured animals and keep our environment clean. Proving one human can have a huge impact.
Thank you for your kind, caring nature and inspiration you give to all of us Winne. You are a very special human!!!!

Please click here to watch Winnie’s story and some of the animals she’s been supporting. For anyone that would like to assist Winnie, donations of bottles would be greatly appreciated.

AMRAP in 30 minutes:
Deadball carry + 6 Ground to Shoulder (1 rep every 3m)
Bearcrawl 20m
Run 180m
30 Squats

Photo: Our Teen crew Friday afternoon. Sibling training at its best. This makes my heart sing!!! Awesome work crew!!!

Every 4 minutes x 5 rounds:
12 Toes to Bar
5 Wall Walks
12 Toes to Bar
16 DB Goblet Lunge (alt.) 22.5/15kg