Come & join us for an Open Gym session from 4pm-5pm.

Hope to see you then.

Both 7am & 8am sessions will be running.
Chloe will be completing this workout in the 8am session for anyone keen to join her.
*Please remember suitable scaling options will be available.

“Encroachment”
For time (15 minute cap):
3 Wall Facing Handstand push-ups
3 Dumbbell Front Rack Lunges 22.5/15kg
6 Pistols
6 Wall Facing Handstand push-ups
6 Dumbbell Front Rack Lunges 22.5/15kg
12 Pistols
9 Wall Facing Handstand push-ups
9 Dumbbell Front Rack Lunges 22.5/15kg
18 Pistols
12 Wall Facing Handstand push-ups
12 Dumbbell Front Rack Lunges 22.5/15kg
24 Pistols
15 Wall Facing Handstand push-ups
15 Dumbbell Front Rack Lunges 22.5/15kg
30 Pistols
– Rest 2 minutes-
15 Deficit Handstand Push-ups 4/2″
15 Double Dumbbell Overhead Walking Lunge 22.5/15kg
30 Pistols
12 Deficit Handstand Push-ups 4/2″
12 Double Dumbbell Overhead Walking Lunge 22.5/15kg
24 Pistols
9 Deficit Handstand Push-ups 4/2″
9 Double Dumbbell Overhead Walking Lunge 22.5/15kg
18 Pistols
6 Deficit Handstand Push-ups 4/2″
6 Double Dumbbell Overhead Walking Lunge 22.5/15kg
12 Pistols
3 Deficit Handstand Push-ups 4/2″
3 Double Dumbbell Overhead Walking Lunge 22.5/15kg
6 Pistols

Intermediate Scale: Dips/Push-ups, Goblet Squats

We will be closed today. Enjoy a day with friends and family. Hold your loved ones close and create wonderful memories.

A. Snatch Technique (Increment in load)
5-5-5-4-4-3-3-2-2

B. Increment for 15minutes:
2 Power Snatch
2 Overhead Squats
40 Double-unders
4 Power Snatch
4 Overhead Squats
40 Double-unders
6 Power Snatch
6 Overhead Squats
40 Double-unders
etc… continue with format

Adv. 50/35kg
Int. 40/30kg
Beg. 20/15kg

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

Compare to last time here

Photo: When Nata isn’t in the gym, she is owning the stage. Don’t miss seeing her in action in “In Flight Entertainment” this April. Click here for ticket purchases (Friday 19April 7:30pm, Saturday 20April 2pm & 7:30pm).

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

Compare to last time here

Photo: Congratulations to Deb (our International competitor) placing 3rd in her division at Masters League in Phillipines. What a champion!!

AMRAP in 20 minutes:
7 Chest to Bar Pull-ups
14 Kettlebell Swings 32/24kg
Run 360m

Photo: Tilly & Ava. You are your child’s greatest inspiration. Tilly completing the Open 24.3 at home, guess who wanted to join her. I love this!!!

Use the session – Aiming for minimum of 5 cycles:

In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

Photo: I love this photo of Nic & Cal.

A. Build in load as movement allows: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk B. Seven round for load: Shoulder to overhead x 5 *Complete 100 single skips between sets *Maintain load across sets Photo: Libby smashing the Open. Thank you @GrantWilliamsPhoto