Join Marie at 7am – looking forward to a big crew.
Partner workout (working against your partner)
10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.
30 minute time cap.
Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)
Photo: Wishing Deb & Russ luck for the pairs Masters League this weekend. Have fun!!!
A. EMOM x 5 minutes:
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch (Light load)
EMOM x 5 minutes:
Power Snatch + Hang Squat Snatch (Build in load)
EMOM x 8 minutes: 1 Snatch (Any style)
B. For time 100 Kettlebell Swings 24/16kg
Perform 3 Burpees at the start of the minute.
*Increase burpees by 1 rep each minute.
Photo: Congratulations to Will – achieving his first strict muscle-ups 💪 Great work!!!
A. Ring Muscle-up technique
B. For time:
360m Run
18 Muscle-ups
360m Run
15 Muscle-ups
360m Run
12 Muscle-ups
*Each time the athlete breaks a set of muscle-ups they must run a 200m loop.
Note: As always, suitable scaling will be provided.
A. Increment in load for 10 minutes:
Power Clean + Hang Squat Clean
B. Four x 3 minute rounds for max reps:
Run 360m
Max reps Squat Cleans (Increment weight on each round)
Rest 3 minutes between rounds.
Weights: 35/50kg, 40/60kg, 45/70kg, 50/80kg
Photo: Congratulations to Russ who completed the 10km Spartan over the weekend in the blistering heat. Thankfully he got through unscathed 😀
A. Push Press 5-5-5-5-5 (from ground)
B. For time:
25/20 calorie Echo
50 Dumbbell Shoulder to Overhead 2x 22.5/15kg
50 Toes to bar
25/20 calorie Row
*Scale: Split shoulder to over head/toes to bar. Eg. 5 rounds of 10 S2OH + 10 Toes to bar
Photo: Congratulations to Leiah for completing the 5km at the Gold Coast Marathon over the weekend! 🏃♀️✨
After undergoing surgery just 3.5 years ago — and facing uncertainty about whether she’d ever run again — Leiah took on this challenge with incredible determination and positivity – her longest run to date.
A true reminder that when the mind is strong, the body will follow. 💪💛
Great work Leiah!!!!
AMRAP in 20 minutes:
5 Wall Walks
10 Deadball/Sandbag Cleans
70m Deadball/sandbag carry
Photo: Shout out to Alison. Working hard on improving positions and technique has resulted in increased capacity in all movements. Keep up the great work!!!
Four rounds for time:
15 Dumbbell Burpee Box Step-overs (2 x 15/10kg – 20″)
Run 400m
Photo: So awesome having Sally back in the box.
Five rounds for max reps:
Row 400m/350m
Max unbroken Dumbbell Bench Press
*Choose a weight that allows for approx. 15 unbroken on first effort
Rest between rounds
B. Push-up “KING/QUEEN”
1 sets of max unbroken (Quality) Push-ups
Beginner:
3 rounds of ‘X’ quality Push-ups/Incline Push-ups *
*Choose a standard allowing for approx. 10 reps per round
Photo: Natalie Ferris – our very own super star.
For those that don’t know, Nata’s film “SHOW STOPPER” has been selected for LA Feeme International film festival. Nata starred, produced and the composed music. At such a young age Nata she has already accomplishing so much
Nata heads to LA for the film festival this Sunday. Click here (skip to1:43:20) to watch Nata’s interview to promote Showstopper at the film festival in LA!
Congratulations. Have an amazing time – we know this experience is just the start!!!!