WODs

For time:
21 Overheads squats 60/40kg
45 Deadlifts 60/40kg
15 Overhead Squats
30 Deadlifts
9 Overhead Squats
15 Deadlifts

Photo: Nata enjoying our awesome run around the canal. We look forward to seeing her on her weekends home.

Tabata:
Row
Rest 1 minute
Burpees
Rest 1 minute
Bike
Rest 1 minute
Toes to bar
*Each Tabata is 8 intervals of 20 seconds work/10 seconds rest.
* Score: total for each movement and grand tally.

Photo: Welcome Lachie. Always super happy even at 5:30am. He will be one to watch on the white board.

EMOM for 20 minutes:
Minute 1: Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean (maintain load)
Minute 2: Pull-ups (choose own style and repetitions)

Photo: Jo. Always ready for a sing or dance mid workout. Obviously her favourite song is on as she is enjoying the bike way too much.

AMRAP in 6 minutes:
10 Dumbbell Snatch 22.5/15kg
35 Double-unders

Rest 1 minute

AMRAP in 6 minutes:
12 Goblet Squats 22.5/15kg
8 Push-ups

Rest 1 minute

AMRAP in 6 minutes:
6 Push Press 22.5/15kg (alternate sides per round)
10 Sit-ups

*Score repetitions for each AMRAP and total repetitions.

Photo: Nate taking 1st place on the podium at the KCF Individual competition. You will often see Nate working solo during the pm sessions putting in the hard yard. So awesome to see your hard work and dedication paying off. Awesome work!!!

Best of luck to Nathan who is competing at the KCF training – Individual competition today (Bells Creek). If you are close by be sure to head down for some support.

For time:
Row 1500m
Bike 1000m
Run to bridge & back.

Photo: Mick W. Since starting with us Michael has maintained great attendance each week, given every session his best shot and been open to coaching. This past couple of weeks we have seen a significant improvement in his confidence levels and abilities. You are doing all the right things – Trusting in the process , having patience for your progression and giving yourself time to work the foundations are all part of the journey.

“The road is never short to places worth going” (Unknown).

7 Rounds each for load.
3 cycles of:
3 Deadlift
3 Hang Power Cleans
3 Front Squats
* All 27 reps to be completed unbroken.
*No dumping

Photo: Had to share this photo of Mark B. Awesome work on the press complex yesterday - he looks pretty happy. A huge thankyou to Mark for taking care of you all so we can get away.

Five rounds for load:
3 x Press
3 x Push Press
3 x Push Jerk
*Complete all 9 repetitions as an unbroken complex.
* Rest as necessary between rounds.

Ten rounds for time:
10 Pull-ups
50m Deadball carry 45/30kg
15 Toes to kettlebell
50m Deadball carry 45/30kg
*Advanced athletes work C2B or strict pull-ups.

Photo: Luke B. I have been trying to get a quality photo of this man for a while. Regularly the first to arrive for our 5:30am session his dedication to improving and learning is second to none. Your coachability is a huge asset - congrats on nailing your Double-unders and bar Muscle-ups. Very exciting times ahead!!!

A. Overhead Squat 10-10-10-10
B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m

Photo: Kim. Consistently attending 5 sessions per week Kim has had an awesome couple of months of achievements. We could not be prouder!!!

AMRAP in 18 minutes of:
30 Burpees (over barbell)
150 Double-under
30 Hang Power Cleans 60/40kg

Photo: Chris G. Our Maverick poster boy!! So great to see his smiling face much more lately. For those that don’t know Chris has started his own business to know more check out MANbyilluminate. So great to see you doing what you love!!