A. Bench press
30-20-10-5 reps for load.

B. Optional
Tabata Air bike or Row

Photo: Brad enjoying the canal run. Photo courtesy of Mark B.

A. Front Squat 3-3-3-3-3-3-3

B. Increment as far as possible in 9 minutes (3-6-9-12-15...):
Dumbbell Thrusters 15/10kg
Pull-ups

Photo: We have a couple of happy boys in the house. Lloyd and Andrew our biggest Tigers supporters couldn't be happier after the Tigers took the win on Saturday and they were there to see it.

Come and join us for a surprise workout – 7am.

Team workout:
For max calorie row:
Deadball run to weir and back (2 x 12kg deadballs)
Then,
Max calories on the row *

*Maximum of 60 second efforts on the rower.
*15 Burpees to be paid up following your effort on the rower.

Photo: Chloe hitting a max weight strict pull-up with 16kg. Thanks to her training partner Nath for pushing her.

AMRAP in 30 minutes:
Run 360m
16 Hang Dumbbell Snatch 22.5/15kg (alternating)
Walking lunge 30m
16 Single arm Dumbbell Push Press 22.5/15kg (8 per side)

Photo: Lou. Always smiling and positive. Thanks for being so awesome.
Photo courtesy of Mark B.

Six rounds, each for time:
15 Toes to bar
Row 400/350m

Rest between rounds.

Photo: Danielle achieving a personal best Snatch. I love this photo -capturing the feeling of achievment perfectly. Thanks to Grant Williams photography.

For time:
30 Hang Power Cleans 60/40kg
150 Double-unders
60 sec plank
30 Deadlift 100/70kg
60 sec plank
150 Double-unders
30 Hang Power Cleans 60/40kg

Photo: Nicole working on Cleans. Olympic lifting requires discipline, consistency and patience. This lady has these traits in spades. Keep doing what you are doing Nic.
Thanks to Grant Williams photography.

4 X 5 minute rounds:
Run 560m, then,
Max repetitions of:
1. Kettlebell swings
2. Burpee
3. Box Step over (single dumbbell 22.5/15kg)
4. Air bike (cal)

Photo: Marcus.
It is great to have this guy with us- his focus is on becoming more functional. He is super coachable - prepared to put the work in with no ego and no complaints. We are looking forward to seeing your continued improvements.
Photo courtesy of Grant Williams photography.

Partner workout.
Ten rounds for time of:
15 Wall ball 9/6kg
9 Pull-ups

*One partner to complete full round (15 WB, 9 Pull-ups) the other partner rest, then swap. Each partner to complete 10 rounds each.

*Advanced athletes scale pull-ups to Chest to bar or Strict.

This is a great workout to set yourself some mini goals. E.g. All wallball and pull-ups unbroken.

Photo: Andy. Great to see this guy back Snatching after rehabbing a shoulder injury.
Many personal best achieved on Saturday session which is awesome, but remember achievement is not always in higher numbers.
Sometimes the biggest achievements are made by regaining functionality, remaining injury free. Perspective is everything!!

1 RM Snatch
1 RM Clean & Jerk

Be sure to complete a sufficient warm up- move well prior to increasing in weight. As always warm up guidance will be provided.

Novice lifters- A technic based option will be available to allow for development of sound mechanics.

Photo: Paula - working on Turkish Get-ups. Systematic positions of the Turkish get-up is a great way to develop co-ordination, flexibility, core and shoulder stability. Once good movement patterns are developed - go heavy.

A. Turkish Get-up
Work to a heavy single per side.
*Any object: dumbbell, kettlebell or barbell.

B. EMOM X 10 minutes:
Min 1. Max Deadball over shoulder*
Min 2. Rest
* Choose your own load - heavy but allows for consistent movement.

Photo: Barb. One of our strongest women in the box. Always encouraging us to challenge ourselves. Thank you for always wanting the best for everyone.