A. Strength Progression
Bench Press 3 x 5
Superset with ‘X’ Strict Pull-ups

B. Five rounds for load of:
5 Man makers
Man makers= Push-ups + Row (per side) + Deadlift + Muscle Clean + Strict Press
*Increase/hold load as necessary. Aim for heaviest load on each cycle.

“FIGHT GONE BAD”
3 Rounds for total reps (17 minutes):
1 minute wall ball 9/6kg
1 minute Sumo Deadlift High Pull 35/25kg
1 minute Box Jumps 20″ (jump up/step down)
1 minute Push Press 35/25kg
1 minute Row (cal)
1 minute Rest

A. Strength Progression Week 6
Front Squats 3 x 5

B. Eight rounds (1:1 work: rest)
200m
*20 minute cap.
Run 200m, rest for the same time & repeat.
Record fastest and slowest efforts + total run time.

Photo: AI Chris. I love his support team 😀 Thank you @GrantWilliamsPhoto

In teams of 3
For time:
50 cal Row
10 x 25m Deadball Carry 45/35kg
then,
50 cal Echo
40 Deadball overshoulder 45/35kg
then,
50 x 15m Shuttle Runs
40 x Wall Walks

*1 person on row/1 on Deadball carry/1 Rest. All cals/reps must be completed before moving onto next section.

ANZAC Day, observed on April 25th each year, is a time to honor the courage, sacrifice, and resilience of the Australian and New Zealand Army Corps (ANZACs) who served during World War I—and all service members who have served since.
It marks the anniversary of the ANZACs landing at Gallipoli in 1915, a campaign that forged a deep sense of national identity through extraordinary hardship and camaraderie.

We commemorate ANZAC day through our HERO WODs- in honor of the courage, sacrifice, and service of men and women who stood for something greater than themselves.

These workouts are meant to be tough. They’re meant to hurt.
Because they represent the grit, pain, and sacrifice of those who can’t be here to train alongside us.

So when it burns… when you’re gasping for breath…
Remember their sacrifice.
Remember the families they left behind.
And dig deeper.

We push harder in Hero WODs because we can — and because they no longer can.

Every rep is a thank you. Every drop of sweat is a reminder. Every finish line is a tribute.

Lest we forget.

Join Luke at 7:30am for Australian Hero WOD-
When things get tough remember why

“Edwards”
10 Rounds for Time

5 Muscle Ups
10 Med Ball Slams
15 Burpees
20 Squats

“Edwards” Hero WOD is named in honor of Sergeant Edward J. “Eddie” Edwards, who tragically died after serving with the 4th Battalion, Royal Australian Regiment (Commando). This workout serves as a tribute to his sacrifice and strength, and is designed to be challenging while also being accessible to a wide range of participants. 

A. Strength Progression Week 5
Deadlift 3 x 5

B. AMRAP in 12 minutes:
6 Squat Cleans 60/40kg
50 Double-unders
12 Toes to bar

A. Bench Press 3 x 5
Superset with ‘X’ Strict Pull-ups

B. Each for time, on a 6 minute cycle:
860m Run,
860m Row,
2150m Echo

*Complete Run/Row or Echo then rest until 6 minutes. Complete next movement at 6 minutes, then 12 minutes.
Record time for each movement + total work time.

Photo: Jesse. Setting himself goals and chasing them has seen him hit PB of 90kg Snatch & 110kg Clean & Jerk over the past couple of weeks. Awesome work Jesse!!!!

A. Strength Progression Week 5
Front Squat 3 x 5

B. For load and time:
20 Overhead Squats *
50/35 Push-ups
20 Overhead Squats
*10 minute time cap.

*Aim for heavy unbroken effort on the first set of OHS.

Photo: Laure – always giving everything she has. Her heart, grit and determination is awesome!! We can’t wait to see what you achieve next. Thank you @GrantWilliamsPhoto

A huge thank you to Danielle for taking Open Gym.

OPEN GYM with Danielle 9:30am - 11am.
Come any time between the set hours. "Cindy"
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats