A. Five rounds:
3 Front Squats + 5 Back Squats

B. Five rounds for time:
10 Left hand Russian Kettlebell Swings
10 Goblet lunge
10 Right hand Russian Kettlebell Swings
10 Goblet lunge
Run 200m
*24/16kg Kettlebell

EMOM X 20 minutes (2 rounds):
Min 1: Pull 1
Min 2: Dumbbell Bench X 10 reps
Min 3: Pull 2
Min 4: 'X' Dips
Min 5: Pull 3
Min 6: Dumbbell Bench X 10 reps
Min 7: Pull 4
Min 8: 'X' Dips
Min 9: Pull 5
Min 10: Dumbbell Bench X 10 reps

Pull 1: Over grasp
Pull 2: Under grasp
Pull 3: Ring Pull-up
Pull 4: Rope Pull-up
Pull 5: Peg board

For time:
Run 800m, then
3 rounds:
7 Wall walks
7 Power Cleans 70/50kg
Then,
Run 400m,
Then
3 rounds:
7 Wall walks
7 Power Cleans 70/50kg
Then,
Run 800m

Photo: An oldie but a goody of Mark. Thank you @GrantWilliamsPhoto

Join Luke at 7am for a great partner workout.

For max meters:
A. In 10 minutes:
Buy In: 100 Wallball 9/6kg (shared anyhow)
Max Meter Row (Change every 200m)
Rest 2 minute
B. In 10 minutes:
Buy In: 80 Box Step-ups 20/15kg plate (Share anyhow)
Max Meter Echo (Change every 500m)
Rest 2 minute
C. In 10 minutes:
Buy In: 400m Farmers Carry 24/16kg (Share anyhow)
Max Meter 10m Shuttle Runs (Change every 10 x 10m)
Rest 2 minute

Total Score= Total meters covered.
*Complete in any order, following the order of the board (Eg. B, C, A).


Photo: Wishing our girl @ChloeSaliba06 the best as she puts the Green & Gold back on for the Commonwealth Weightlifting Championships in India (Competing on the 27Aug). You have done the hard work- time to enjoy it!!!

A. 3 Push Jerk + 3 Deadlift – Build to last weight increment of Part B.

B. Five rounds for max rep Deadlift:
2 minutes on/ 1 minute off:
Buy in:
Round 1: 15 Push Jerk (50/35kg) + 10 Pull-ups
Round 2: 12 Push Jerk 57.5/40kg + 10 Pull-ups
Round 3: 9 Push Jerk 65/45kg + 10 Pull-ups
Round 4: 6 72.5/50kg + 10 Pull-ups
Round 5: 80/55kg + 10 Pull-ups

*Deadlift performed at same weight as Push-jerks on each round.

A. Back Rack Reverse Lunge 8-8-8-8-8 (8 reps each side- 8 on left then 8 on right) *

B. 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (2×22.5/15kg)
Dumbbell-facing burpees

Photo: Sally – Can’t wait to see this new Mumma back in the box. Enjoy your time with your new baby boy. We can’t wait to meet him.

A. Handstand practice

B. For time:
Row 1000m/Echo 2500m
50-40-30-20-10 repetitions/seconds
Sit-ups
Sandbag hold

Photo: A shout out to Lydia who despite having a hip injury has maintained 5+ days attendance each week.
Remember an injury doesn’t need to stop you from progressing – you might just need to change your focus for a short time. As a result of Lydia’s injury her strict pull-ups and upper body strength has increased dramatically 😀
Lydia you are a legend- Keep up the great work!!!

Snatch Technique
Muscle Snatch + Power Snatch + Squat Snatch *
Power Snatch + Squat Snatch
Squat Snatch
*Continue to build in load, discarding movements as they become limiting.
*If Power Snatch is your stronger movement, finish on Power Snatch.

B. Two rounds for time:
30 Kettlebell Swings 32/24kg
100 Double-unders

“Cindy”
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
As many rounds as possible in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Compare to last time here

Seven round for load:
Farmers carry 4 X 15m
Deadball carry 4 X 15m
Rest

Complete both movements back to back then rest.