0-5 minutes:
Bike 2500m
5-15 minutes:
EMOM x 10 minutes:
15 Unbroken Kettlebell Swings 24/16kg
15 minutes – until failure
Death by 10m shuttle run *
*Shuttle run starts at 10 x 10m

A. Back Squat (Cycle 2, week 2)
70% x 3
80% x 3
90% x 3+

*Reminder- during cycle 2 we have added 5kg to our 1RM, and use 90% of this for our percentages. Educate yourself – if you understand the why you will get excited Wendler 5-3-1.
“Strong people are harder to kill than weak people and more useful in general” (Mark Rippetoe).

B. Tabata (8 rounds: 20seconds on/10 off)
Squats
Sit-ups
Squats
Sit-ups

Five rounds, each for time:
Row 400/350m
15 Burpees (over paralette)

*Rest between rounds.
Score: Fastest and slowest round & total work time.

Compare to last time here

EMOM x 20 minutes:
Min 1. 5 Overhead Squats
Min 2. ‘X’ Strict Pull-ups

*Choose your own weight/reps and maintain across.

7 Rounds for time of:
5 Bar Muscle-ups
7 Deadball over shoulder 45/30kg
9 Burpee box jumper overs 24/20″

*Note: scaling options will be available so everyone will get a great workout.

Five sets of:
Deadlift x 5 (*Reset between reps/No dumping)
Seated Dumbbell Strict Press 8-10 repetitions

* Alternate through movements.
* Maintain weight across all sets
* Rest as necessary between exercises and sets.

A. EMOM x 12 minutes
1. Handstand hold shoulder taps (20-30 seconds)
2. Plank (Choose own seconds)

B. Ascend for 10 minutes:
1 Wall walk
10 Double-unders
*Add 1 Wall walk + 10 Double-unders per round.

For time: 50 Cal row 50 Burpees 50 Toes to bar 50 Over head lunge 20/15kg (each side) 50 Shuttle runs *Exercises maybe performed in any order but you may not partition the repetitions.

Goal setting 1:1. Please remember to fill in the goal setting forms.

Five x 3 minute rounds of:
12 Hang Power Cleans 60/40kg
20 Deadlifts 60/40kg
Max Pull-ups

Rest 3 minutes between cycles.
Score= total repetition pull-ups

A. Back Squat (Cycle 2- Week 1)
Add 5kg to your 1RM, then base calculations on 90%.
5 x 65%
5 x 75%
5+ x 85%

B. EMOM x 12 minutes:
1. Max Push-ups
2. Max Kettlebell Swings 24/16kg
3. Rest

Photo: Congratulations to our rock star Chloe (experience her first Open, first Age qualifier). Giving it everything she had. Now pumped to get into some great training ready for the Torian Pro.
Thank you to Grant Williams for capturing so many memories.