A. 10 minutes to work to a heavy complex
Power Snatch + Hang Squat Snatch + Overhead Squat
B. Five rounds for time:
7 Squat Snatch 50/35kg
14 Toes to bar
Photo: The gang minus some key players- Danielle, Nata & Marie. I am devastated that the time we go on family holidays this legend #dob comes to visit😭 So happy you got to catch up with the crew. Just wish I could have been there. Xo
A huge thank you to our incredible Coaches that stepped in, allowing us to have family time. Nata, Danielle, Luke, Olivia & Sonia – we are immensely grateful!!
We are excited to be back on board and to see all of your smiling faces this week.
A. EMOM x 12 minutes:
20 Double-unders
3 Power Cleans *
*Choose approx. 70% of your 1 RM.
B. Four rounds, each for time:
(On a 4 minute cycle)
Echo 10/7 calorie
20m Single dumbbell overhead lunge 22.5/15kg
*Score your slowest round
Coaching- Sonia
Please book in via Mindbody. Both 7am & 8am sessions are Open. It would be great to spread numbers between the classes. Please check Facebook members page for updates.
The Saliba’s will be back on deck Monday- We look forward to seeing you all!!!
For time:
Farmers carry 180m (short loop) (Kettlebells or dumbbells)
Run 360m
Sandbag/Deadball carry 180m (held anyhow)
Run 1.6km (Bridge & Back)
Sandbag/Deadball carry 180m (held anyhow)
Run 360m
Farmers carry 180m (short loop)
*Choose a weight that will require you to break the carry.
Scale: Beginner athletes partner up. Share carry with partner & run together.
Coaching:
Sonia 5:30am & 6:30am
Please note: All other sessions are CANCELLED today –
There is no 9:15am, 4pm-6pm session
A. Work to a heavy double in 12 minutes
Turkish Get-ups x 2 (per side)
Record heaviest successful weight on both sides.
B. EMOM x 20 minutes (5 rounds)
For quality movement
Min 1: ‘X’ Wall Walks *
Min 2: 10 Renegade Rows (5 per side)
Min 3: ‘X’ Double-unders *
Min 4: Rest
*Choose reps that allow for quality/repeatable movement.
Photo: A visit to Wonderlust. What a place. Fitness heaven. Jesse, Chris & Marie joining in for the WOD & Chloe completing her weightlifting. Chloe became the star of the show with the Wonderlust videographer recording her full session 😁
Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm
A. Front Squats 5-5-5 + 3 x 5 reps
Increment for 3 rounds, then choose a heavy weight to hold for 3 sets
B. Tabata (8 rounds, 20 seconds work/10 seconds rest)
Any Machine (total calories)
Rest 1 minute
Squats (total reps)
Score: Calories + Reps = Grand Tally
Photo: Nata at La Feme Film Festival in LA, where her film “Showstopper” was screened. What an achievement.
Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm
Two rounds for max reps:
In 4 minutes:
Run 360m
25 Wall Ball
Max Push-ups
Rest 2 minutes
In 4 minutes:
Run 360m
25 Hang Dumbbell Snatch – Alternating 22.5/15kg
Max Chest to bar Pull-ups
Rest 2 minutes
*Complete both parts then repeat. Ie. Push then Pull.
Photo: Congratulations to the beautiful newly weds Goody & Lani. What a perfect day to celebrate your love ❤️❤️❤️ Wishing you a life time of love, happiness and adventures. Xoxo
Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm
A. Five rounds, each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead
Rest as necessary between efforts (30 minute time cap- 6 minutes per round)
Compare to last time here
B. Optional Extra: Tabata (8 rounds, 20 seconds work/10 seconds rest)
Any Machine (record total calories & meters)
Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm
AMRAP in 20 minutes:
7 Bar Muscle-ups *
14 Box Jump overs 24/20″ (Jump up/step down)
100 skips
*Advanced athletes complete Ring Muscle-ups
Scale: Reduce Muscle-ups, Chest to bar pull-ups, etc.
Please book in via Mindbody. Both 7am & 8am sessions are Open. It would be great to spread numbers between the classes. Please check Facebook members page for updates.
AMRAP in 20 minutes:
Incrementing reps on each round:
5 Power Cleans 60/40kg (5-10-15-20…)
5 Toes to bar (5-10-15-20…)
Run 200m (200m-400m-600m-800m)
The Saliba’s are off for a family adventure. You will be in safe hands over the coming week. To assist us in providing the best service please ensure you have booked in via Mindbody.
Coaching today-
Olivia 5:30am, 6:30am
9:15am CANCELLED
Luke 4pm-6pm (Come and join him in skill development)
AMRAP in 30 minutes:
50m Farmers carry 2×24/16kg or Dumbbells
100 single skips
45 second dead hang
200m Row
Photo: Phil. Workout pain comes and goes — but the lessons you learn along the way make it all worth it. Surround yourself with good people who lift you up and watch what you can achieve. 💪🔥