WODs

4 X 5 minute rounds:
Run 560m, then,
Max repetitions of:
1. Kettlebell swings
2. Burpee
3. Box Step over (single dumbbell 22.5/15kg)
4. Air bike (cal)

Photo: Marcus.
It is great to have this guy with us- his focus is on becoming more functional. He is super coachable - prepared to put the work in with no ego and no complaints. We are looking forward to seeing your continued improvements.
Photo courtesy of Grant Williams photography.

Partner workout.
Ten rounds for time of:
15 Wall ball 9/6kg
9 Pull-ups

*One partner to complete full round (15 WB, 9 Pull-ups) the other partner rest, then swap. Each partner to complete 10 rounds each.

*Advanced athletes scale pull-ups to Chest to bar or Strict.

This is a great workout to set yourself some mini goals. E.g. All wallball and pull-ups unbroken.

Photo: Andy. Great to see this guy back Snatching after rehabbing a shoulder injury.
Many personal best achieved on Saturday session which is awesome, but remember achievement is not always in higher numbers.
Sometimes the biggest achievements are made by regaining functionality, remaining injury free. Perspective is everything!!

1 RM Snatch
1 RM Clean & Jerk

Be sure to complete a sufficient warm up- move well prior to increasing in weight. As always warm up guidance will be provided.

Novice lifters- A technic based option will be available to allow for development of sound mechanics.

Photo: Paula - working on Turkish Get-ups. Systematic positions of the Turkish get-up is a great way to develop co-ordination, flexibility, core and shoulder stability. Once good movement patterns are developed - go heavy.

A. Turkish Get-up
Work to a heavy single per side.
*Any object: dumbbell, kettlebell or barbell.

B. EMOM X 10 minutes:
Min 1. Max Deadball over shoulder*
Min 2. Rest
* Choose your own load - heavy but allows for consistent movement.

Photo: Barb. One of our strongest women in the box. Always encouraging us to challenge ourselves. Thank you for always wanting the best for everyone.

A. Death by Toes to bar.

B. For time:
30 Dumbbell Push Press
50 Sit-ups
20 Dumbbell Push Press
35 Sit-ups
10 Dumbbell Push Press
20 Sit-ups

Photo: Nina. It is always great seeing progression but even better when progression is quality of movement in an overhead squat. The "Queen/King" of squats - improvement will stem into every other movement. Flexibility, co-ordinator, core & shoulder strength, core & shoulder stability. What's not to love!!!

Advance as far as possible in 20 minutes:
Run 180m
30 Alternating lunges
2 X Hang Power Cleans 60/40kg *

*Increment Hang Power Cleans by 2 reps per round.
* Hang Power Cleans must be completed unbroken to count.

Photo: Luke B. One of the most determine athlete withing the gym. He works hard every single session and aims for constant improvement. You will often see him doing extra after a session to try to refine his movement. It is so awesome to be a part of his journey.

A. Back Squat 5-5-5-5-5
B. In groups of 2-3:
Row max metres in 12 minutes.

Photo: Mike- This power house is getting stronger. Well done on all of your health and fitness achievements. I love this photo!!!

A. Gymnastic pulling complex:
7-10 sets: 1 Pull-up + 1 C2B Pull-up + 1 Bar Muscle-up
*The above is an example, easier and harder options will be available.
*Rest as necessary between sets.

B. Two rounds for time of:
40 Burpees
100 Double-unders

*Photo: Rob M applying his fitness outside of the gym!

For time:
30 Overhead squats 50/35kg
Run 1080m (3 X 360m)
30 Front Squats 50/35kg

*During the squats the bar must be snatched/cleaned from the ground every five repetitions
(5-10-15-20-25)

A. Five super sets:
Seated dumbbell shoulder press 8-10 reps
Pendlay row 8-10 reps

*Choose your weight that allows for 10 repetitions on the first round.

B. ROMWOD