Three rounds for max reps:

3 minutes:
Bike 16/12 calories
45 second plank
Max Goblet Squats

Rest 1 minute
1 minute max Burpees
Rest 1 minute

3 minutes:
Row 20/16 calories
45 second sandbag hold
Max Overhead lunge (20/15kg plate)

Rest 1 minute
1 minute max Burpees
Rest 1 minute

Photo: Ella – at 16 years old this young champion just hit a PB Clean & Jerk of 97.5kg, just after hitting a PB Snatch of 75kg. Awesome is an understatement!!! We are so proud!!!

A. EMOM x 3 minutes:
3 Clean and Jerk (light load)
EMOM x 4 minutes:
2 Clean and Jerks (increment in load)
EMOM x 6 minutes:
1 Clean and Jerk (maintain heavy load)

B. Partner workout
Five rounds for load/time:
10 Shoulder to Overhead *
75 Skips

*Choose a heavy load that allows for an unbroken effort at least on the first set.
Partner 1 starts on the barbell, Partner 2 starts on the Run, then swap. Both partners complete 5 rounds each.

Five rounds:
3 minutes on/3 minutes off:
Run 360m, then
Ascend for remaining time:
1 Dumbbell Clean & Jerk (2 x Dumbbells)
10m Overhead Carry,
2 Dumbbell Clean & Jerks
10m Overhead Carry …
Continue to increase C&J by 1 rep per round.

*Restart each round at 1 Clean & Jerk

Photo: Luke – he got the 100kg jerk. Thank you to this champion for taking the Friday & Saturday sessions so we can get away for a family weekend. We are so grateful!!

Two rounds for time of:
30 Wall ball 9/6kg
30 Calorie Bike
30 Toes to bar
30 Hang Power Cleans 60/40kg
30 Front Squats

*Movements can be completed in any order however all 30 reps need to be completed prior to moving on.

Photo: Sophie, who is one week into her school volunteer trip to Cambodia. Experiencing the culture, providing school supplies, teaching kids, and assisting in the medical center. Keep spreading kindness Sophie – We are so proud!!

A. Snatch Pull + Hang Power Snatch + Hang Squat Snatch
*Build in weight across 10 sets.

B. Death by 10m.

Photo: A shout out to Luka who completed 30 Bar Muscle-ups for time in 2.56, with his first 19 unbroken. Awesome effort Luka!!!

A. Choose an option:
1. EMOM x ‘X’
2. 5 x Max effort Gymnastic pull (2 minutes rest)
3. For time: 30 Muscle-ups or 100 Pull-ups (10 minute cap)

B. EMOM ascend as far as possible:
Min 1: 2 Burpees, max kettlebell swings
Min 2: 4 Burpees, max kettlebell swings
Min 3: 6 Burpees, max kettlebell swings
… Continue with format.
Add 2 Burpees each minute until you fail to get onto the kettlebell.
*Score is total number of kettlebell swings completed. Record rounds for comparison.

Photo: Welcome back Sam. It is great to have you back with us. Xo

A. Bench press 10-10-10-10

B. For time:
30 Push-ups
90 Double-unders
20 Push-ups
60 Double-unders
10 Push-ups
30 Double-unders

Photo: Sometimes things get serious with Dob Hine!!!

A. Overhead Squats 5-5-5-5-5 *
*From rack

B. 3 Rounds for time:
10 Dumbbell deadlift (Right hand)
10 Hang Snatch (Right hand)
10 Overhead Lunge (Right hand/left leg)
10 Dumbbell deadlift (Left hand)
10 Hang Snatch (Left hand)
10 Overhead Lunge (Left hand/right leg)

Photo: An awesome photo of Andrew. I know he would be disappointed if I didn’t share it. xoxo

Car park workout with Dob.

Five rounds for time:
10 Deadball over shoulder *
10 x 15m Deadball front carry
10 x 15m Shuttle Run

*Choose a heavy but repeatable weight for DBOS.

Photo: Some big weights being thrown around yesterday from both our ladies and men. Cam hitting a PB of 130kg Squat Clean.

A. Work to a heavy Squat Clean

B. “Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

Compare to last time here