10-9-8-7-6-5-4-3-2-1 reps of:
Pull-up
Dumbbell Bench Press
Front Squats
*Pick a difficulty that allows you to perform the reps mostly unbroken, with minimal rest between sets.
This workout is not for time.

AMRAP in 20 minutes:
4 Dumbbell Snatch *
6 Pull-ups
16 Squats

*Choose your own weight for dumbbell snatch. Being small sets this is the perfect time to challenge yourself by going heavier.

Photo: Life goal- be more like Greg.
Learning new skills and getting better at 71 – proving age is just a number.
“We don’t stop playing because we grow old; we grow old because we stop playing” – George Bernard Shaw.

20 Minute AMRAP:
360m Run
180m Farmers Carry (2 x 24/16kg)

Photo: Tegan. So pumped to see so many of our athletes attending the Olympic lifting sessions. Spending time concentrating on improving the quality of movement is paying dividends. Awesome work crew!!!

Five x 3 minute rounds:
20 Toes to Bar
50 Double-unders
Max reps Hang Power Cleans 60/40kg

Rest 3 minutes between rounds.

A. Back Squats (3-3-3) (Cycle 2, Week 2)
70% x 3
80% x 3
90% x 3+ 

B. For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Squats (2 x 22.5/15kg)
Dumbbell Facing Burpees

A. Four rounds of:
Strict seated shoulder press 10-12 reps *
20 Strict sit-ups **
Complete as a superset, rest as necessary between rounds.
*Choose a weight that allows for 12 quality repetitions on the first set.
** Sit-ups are to be slow and controlled.

B. In groups of 3, working 1:2 complete 10 rounds of:
10 cal bike
Rest while your partners are working.
This is designed to be a sprint on each effort.

Photo: Welcome back Chrissie & Mike!! So happy you had so many awesome adventures but stoked to see you both back on your first day home. Looking forward to hearing all about your travels.

Happy Monday!!! Start the week off right with a great training session.

21-15-9 reps for time:
Overhead Squats 40/30kg
Pull-ups

Rest 3 minutes

15-12-9 reps for time:
Power Snatch 47.5/35kg
Chest to Bar Pull-ups

Rest 3 minutes

9-6-3 reps for time:
Squat Snatch 55/40kg
Bar Muscle-ups

Photo: Elise is on fire achieving so many PB’s lately. My recent proud coach moment was when she told me she didn’t want to miss Back Squat day – this made me soooo happy!!! Keep doing what you are doing Elise.

Ascend as far as possible in 20 minutes:
2 Wall Walks
2 Deadball over shoulder 45/30kg
Run 180m

EMOM x 4mins:
6 Thrusters (Light load)
Rest 1 minute
EMOM x 4mins:
4 Thrusters (Moderate load)
Rest 1 minute
EMOM x 10 mins:
2 Thrusters (Heavy load)

*Use the first two EMOM’s as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across the 10 minutes.

A. Barbell Bench Press
4 x 8-10 repetitions *
*Choose a weight that allows for 10 reps and maintain weight across all sets.

B. For time:
Males: 30-24-18-12-6 Push-ups (unbroken)
Females: 20-16-12-8-4 Push-ups (unbroken)
8 minute cut-off.
*Rest as necessary between efforts. Needs to be completed within 8 minute time cap.

Photo: Danielle, Chantal & Nata- Fittest 3 team “WOD about Marie” 😀
These ladies did amazing- check out their highlights on the FB members page.