For time:
Bike 1000m
50 Alternating Lunges 20/15kg plate
75 Wall Ball 9/6kg
50 Box Step-ups (1 x 22.5/15kg)
Row 1000m

Photo: Lexi completing a PB Turkish Get-up – Proud is an understatement. When joining us Lexi wasn’t able to achieve a squat – to see just how far she has come in such a short time makes me so happy. This is a result of your hard work day in/day out!!!

A. Turkish Get-ups 3-3-3-3-3-3-3 (both sides)

B. Partner workout:
Five rounds for time:
30 Kettlebell Swings 24/16kg

*Rest when your partner is working.
* Aim for unbroken repetitions

A. Choose on of the following:
5 x 5 Weighted Strict Pull-ups (Increment or hold weight), or
EMOM x 10 minutes: ‘X’ Pull-ups

B. EMOM x 16
Min 1: Max Sandbag over shoulder
Min 2: 30sec Flexed arm hang
Min 3: Max Push-ups/Dips/Handstand Push-ups
Min 4: 30 seconds Ring Support/Front Support/Plank

A. Front Squat Progression Week 3 of 7
Five x 4 Pause Front Squats + 1 Front Squat*
*Approx. 85% of 5RM
*Slight increase from previous week.

B. Five cycles (90-100% of 5RM)
3 Press + 3 Push Press + 3 Push Jerk
Run 200m

*Run is recovery run, not fast pace.

Photo: Congratulations Jo on achieving her 750CLUB milestone.

A. Three position Snatch: working from light to heavy (20 minutes)
High Hang Power Snatch (Hip) + Hang Power Snatch (above knee) + Squat Snatch (Ground)

B. Two rounds for time:
50 Overhead Squats 20/15kg
150 Double-unders

Photo: Sam smashing Saturday workout.
Saturdays are always a great time to get outside and with the weather warming it up you wouldn’t want to miss out. Sam smashing Saturday workout.

For time:
360m – Single Kettlebell carry
100 Kettlebell Swings (spread throughout 360m)

Run 360m

360m – 2 x Dumbbell carry
60 Push Press

Run 360m

360m- Sandbag carry
60 Sandbag Squats

Run 360m

A. Work to a heavy Clean & Jerk (12 minutes)

B. For max reps:
0-2 minutes:
Max Clean & Jerk 70/47.5kg
2-4 minutes:
Max Toes to Bar
4-6 minutes:
Max Clean 70/47.5kg
6-8 minutes:
Max Chest to Bar Pull-ups
8-10 minutes:
Max Deadlift 70/47.5kg
10-12 minutes:
Max Bar Muscle-ups

Photo: Thank you again to @grantwilliamsphotos for this awesome photo of Deb.

Two rounds for max calories/reps:
5 minutes: Bike
5 minutes: Row
5 minutes: 15m Shuttle Runs

*30 minutes of continuous work. Transition time is included in the 5 minute efforts.

Photo: Grant our in house photographer. Be sure to follow him on Instagram @grantwilliamsphoto

A. Front Squat – Week 2 of 7
5 x 5 Pause Front Squats @ approx. 80% of 5RM

B. EMOM x 12 minutes:
Min 1: 10-15 Dumbbell Thrusters (2×22.5/15kg)
Min 2: 10-15 Burpees
Min 3: 50 Double-unders

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

Compare to last time (5th April) here

Photo: Chloe completed the Downunder online qualifier last week – 4 workouts over 5 days. She achieved 3rd in the FUTURES division (Oceania 16-19year). Top 8 qualifying for the Downunder Championship in Wollongong in Dec 1-3rd. Thank you so much to @Grantwilliamsphoto for capturing these special moments. Xo