For time:
30 Bench Press 60/40kg
Run 1.6km
20 Bench Press 60/40kg
Run 800m
10 Bench Press 60/40kg
Run 400m

Photo: Kim- Looking forward to having this lady back.

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)