In 35 minutes complete:
Three rounds of the following, each for time:
A. 20 calories Bike
15 V-ups
20 Push-ups
Rest
B. 20 calories Row
15 Toes to bar
20 Pull-ups
Rest
*Score = Total work time.
Use 35minutes anyhow to achieve your overall best work time. Must alternate between A & B.
Photo: Congratulations to Lewis on his personal best Front Squats. It is great to see everything coming together for you. Keep up your great work!!!
A. Week 1 of 7: Front Squat Progression
Front Squat 5-5-5-5-5
B. Strict Press 5-5-5-5-5
Partner workout
For time:
50 Burpees (over partner – plank)
50 Deadlifts 85/55kg
50 x 15m Shuttle Runs
40 Burpees (over partner – plank)
40 Deadlifts 85/55kg
40 x 15m Shuttle Runs
30 Burpees (over partner – plank)
30 Deadlifts 85/55kg
30 x 15m Shuttle Runs
* Share work anyhow between partners
Photo: Welcome to one of newest members, Diego. In only a few weeks we have seen you move from strength to strength. Your positive energy and coachability will see you get the most out of training. Great to have you on board!!
A. Technique – Hold/Build in load as movement determines.
Power Clean + Push Press + 2 Jerks
*Advanced athletes complete 1 Push Jerk + 1 Split Jerk
B. Ascend as far as possible in 10 minutes:
Unbroken Double-unders 10-20-30-40…
*Sets must be completed unbroken before moving onto next set.
Scale: Reduce increment. Eg. 5-10-15-20…
Option 2: 10 minute EMOM: ‘X’ double-unders or 30sec on/30sec off
AMRAP in 20 minutes:
5 Strict Pull-ups
6 Dumbbell Hang Snatch (2 x 15/10kg)
7 Dumbbell Squats (2×15/10kg)
Photo: Congratulations Taz on receiving his 500CLUB shirt!!
Grab a partner and share the work.
Ten rounds for time (YGIG):
10-15 Toes to Bar
10 Overhead Squats 45/32.5kg
50m Deadball Carry
* Each partner to complete 5 rounds (YGIG – you go, I go format).
* Choose Toes to bar repetitions that can be completed in 2 sets early on.
Unbroken first effort on OHS. Heavy but unbroken deadball carry.
Photo: Congratulations to Shane on receiving his 500CLUB Shirt. Awesome work legend!!
AMRAP in 15minutes:
3 Wall Walks
12 Russian Kettlebell Swings 32/24kg
15 Box Jump Overs 24″/20″
A. In 12 minutes work to a heavy 3rep Deadlift *
* Working on eggshells. Controlled decent, no dumping of barbell.
B. Three rounds:
0-2min: 50 Double-unders*
Max Toes to Bar
2-3min: Rest
3-5min: Row/ Ski Erg 200/180m or Bike 44/360m
Max Deadball Over shoulder *
5-6 min: Rest
*Advanced athletes 30-50 Drag rope Double-unders
* Heavy/repeatable deadball weight
Photo: Congratulations to Robbie on receiving his 500CLUB shirt. You are going to look extra strong in this 💪
A. 15 minutes:
1 Clean + Hang Clean + 2 Front Squats
B. Week 4 Progression
Back Squat 1 x 20
*Improve on quality of movement. Add load from last week if movement quality allows.
Photo: Winnie – our real life mini super hero!!!
Winnie has been raising money over the past year for the Wildlife Warriors. She has been selling her toys, cashing in 10c containers and selling animal badges at the Australia Zee Wildlife hospital.
If you would like to support her amazing efforts please check out – https://vww2023.funraise.org/fundraiser/winnie-van-beek
Just like her parents she brings kindness and joy to everyone around her. What an amazing human – we could not be prouder!!!
A. 10 minute: Handstand Skills/Progression
– Handstand Holds Wall or Free
– Handstand Walks
– Handstand Push-ups
– Handstand Obstacles
B. Four x 3 minutes rounds for max reps:
10 x 15m Shuttle Run
10 Burpees (onto plate)
Max Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
Rest 1 minute
Photo: Congratulations to Lloyd (aka Eldo) on successfully completing the 1/2 Marathon over the weekend with a personal best time.