WODs

A. Work to a heavy Clean & Jerk

B. AMRAP in 20 minutes:
1 Round of Cindy
Incrementing Squat Clean 60/40kg
*Complete 1 Clean on your 1st round, 2 on your 2nd round, etc.

“Cindy” round
5 Pull-ups
10 Push-ups
15 Squats

*Please note that there is a 7am & 8am class today.
0-2 minutes:
Pull-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
10-12 minutes:
Push-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
20-22 minutes:
Toes to Bar
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
30-32 minutes:
Air Squats
The pull-ups, push-ups, toes to bar and air squats are the scored component of this workout. The EMOM is for completion.

A. Deadlift 3-3-3-3-3

B. 10-1 reps for time of:
Deadlift 100/70kg
*30 Double unders after each set.

A. Clean Technique
Complete 7-10 cycles of:
Muscle Clean + Hang Clean + Squat Clean
*Discard movements as they become limiting.

B. Partner workout
Five rounds for time:
10 Front Squats 60/40kg (Unbroken)
10 Burpees (Plate jump – extension on top of plate)

*Both partners must complete their movement before swapping. Both partners complete all work. I.e. 50 Front Squats and 50 Burpees.

A, Choose one of the following formats:
Option 1. 30 Muscle-ups for time
Option 2. 5 x Max effort Chest to bar/Pull-ups
Option 3. EMOM x 10: Choose your own pull movement and repetitions.
* 10 minute time cap

B. 12 minute incrementing ladder:
Devils Press 1-2-3-4-5… (2 x 22.5/15kg)
Double-unders 10-20-30-40-50…

For time:
Run/Row 180m
10 Toes to bar *
Run/Row 360m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 860m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 360m
10 Toes to bar
Run/Row 180m
10 Toes to bar

*Advanced athletes 15 Toes to bar.
* Aim for unbroken efforts on Toes to bar (not required for RXD)

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

There will be 7:00am & 8:00am sessions today.

Partner workout:
6 minutes for max calories:
Row/Ring Front Support
Rest 1 minute
6 minutes for max repetitions:
Burpees/Flexed arm hang
Rest 1 minute
6 minutes for max calories:
Bike/Plank
Rest 1 minute
6 minutes for max repetitions:
Shuttle Run/OH Plate hold 20/15kg

Photo: Our very own super stars- Nata and Riley will be performing in a Riley Cope Creative “Holy Ship”. You don’t want to miss this!!! Book your tickets now.

Hey Sailor! Embark on a hilarious, adult only cruise, without having to leave port! Don’t miss “Holy Ship” at The Event Centre, Caloundra in March 2023.

The comedic musical features lavish sets, costumes and songs Kokomo, My Heart will go on, Love Boat and many more. Near, far, wherever you are, this is one itinerary you don’t want to miss.
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Seven rounds for load/time: 3 Push Press + 5 Push Jerk * Run 360m *Choose a weight that allows you to complete all sets unbroken. *20 minute time cap. Photo: Just like that, Chloe's next adventure begins... Enjoy every moment Chlo. Xoxo

Reminder: There are no 4:30pm or 5:30pm sessions today. Wishing our beautiful girl the most amazing experience as she ventures on her first international Weightlifting competition. To the most amazing crew - thank you!!! I am so grateful we have your to witness Chloe's hard work, dedication and humility day in day out and share in the joys of her successes. Chloe has felt extraordinary support this past few months in her preparation for the World Youth Weightlifting Championships. We are beyond blessed to be surrounded by your love and support. Find your tribe and love them hard... Three x 5 minutes rounds for max repetitions: 1. Squats 2. Dumbbell Snatch 22.5/15kg 3. Flexed arm hang (seconds) 4. Overhead Lunge 20/15kg plate 5. Deadball to shoulder Rest 1 minute Photo: Chloe at Torian Pro 2022 with her sea of red supporters. Always worth a zoom in on the top left :D This is my favourite photo of Chloe competing. Thank you Grant Williams. xoxo