A. 5RM Front Squat

B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap

Come and join Marie for OPEN GYM 8am – 9:30am

Join Chloe at 7am or 8am. Please ensure you have booked in through Mindbody – Thank you.

For time:
2-4-6-8-10
Push Jerk 50/35kg
Pull-ups
Rest 2 minutes
10-8-6-4-2
Push Jerk
Pull-ups

Advanced athletes: 60/40kg, Chest to bar pull-ups

A. Deadlift 3 X 5

B. Four rounds for time:
25 Goblet squats 22.5/15kg *
15 Toes to bar

*Advanced athletes increase load.

Photo: Tilly displaying shear determination. Thank you @GrantWilliamsPhoto

Three rounds for time:
20 Burpees (Jump & Touch)
15 Hang Power Cleans 60/40kg
90 Double-unders

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.