A. Handstand Skills- Technique/progressions

B. Five rounds for time:
20 OH Lunge (20/15kg)
Run 200m
15 Burpees
Run 200m

Photo: Bodo definitely making the barbell look easy for 3 reps of Turkish Get-ups. Bodo will be part of our Masters crew heading to NZ to compete in the finals Masters League competition at the end of October.

This coming Saturday we will be hosting a fundraiser in-house competition to assist our Masters League crew on their journey – we hope you can join us!!

30 Rounds for load and time of:
1 Squat Clean *
2 Burpee Box Jump overs 24/20″ (Lateral jump)
3 Strict Chest to bar pull-ups

* Choose a heavy repeatable load.
*25 minute cap.

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