For load/time:
10-9-8-7-6-5-4-3-2-1 reps:
Thrusters (unbroken)
10 Deadlifts
180m Run
*Hold same load for deadlifts
Photo: This photo makes me soooo happy. Congratulations to Kim for achieving something she didn’t think possible due to shoulder instability. Overhead Squats to Snatch to Handstands – there is no stopping you now!!!
Open Gym: Pick a skill and aim to improve.
This session is the perfect time to get some specific coaching on developing your movement. Double-unders, gymnastics, olympic lifting. Pick 1-2 movements and see the difference you can make by specifically focusing on being better. We will guide you!!!
A. Handstand skill development
B. For time:
50-40-30-20-10 Sit-ups
5-4-3-2-1 Wall Walks *
*Advanced athletes complete 10-8-6-4-2 Wall Walks
Photo: Fran & Nata. A couple of our awesome ladies working bar muscle-ups through a scaled variation of “Nasty Girls”. Huge efforts!!!
“Nasty Girls”
Three rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5kg
or Advanced athletes
“Nasty Girls V2”
Three rounds for time:
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans 80/55kg
Photo: Kaity & Beth. Bench day is one of the best days in the box, especially when our ladies are on board. Within three sessions I swear everyone will love Bench press.
A. Shoulder Press 5-5-5
Push Press 3-3-3-3
Push Jerk 1-1-1-1-1
*Take barbell from the rack only if the Clean becomes your limiting factor.
B. Two x Tabata efforts (8rounds 20sec on/10 sec off)
*Pick 2 machines
Rest approx. 1 minute between Tabata efforts
Score: calories for both machines + Grant tally.
Photo: Luka has been smashing many workouts lately and hitting PB’s weekly. Keep up the great work!!
Six rounds, each for time:
250m Row
10 Deadball over shoulder
15 Toes to bar
Rest between rounds.
Photo: Timmy in beast mode. It is always a great session when this guy is in 😀
A. Front Squat 10-10-10-10 *
*Bar taken from the ground
B. Five rounds for time:
7 Burpee Pull-ups
40 Double-unders
*Burpee pull-ups to a bar above standing reach.
Photo: Nata hitting a pb Turkish get up under the watchful eye of her Dad (Mark)- full credit to Mark for his coaching 😉
Partner workout
Four rounds for max points.
In 6 minutes:
Run 560m,
then in remaining time:
AMRAP of:
Devils Press (2 x 22.5/15kg) (3 points)
Wall Ball 9/6kg (1 point)
Rest 2 minutes
*Both partners complete the run, then can share movement/repetitions anyhow. Only 1 member can be on a movement. Eg. Partner 1: devils press, Partner 2, wall ball, then swap. Either partner can start movements prior to the 2nd member completing the run.
Photo: You may have noticed Winnie’s name on the board over the school holidays. Each day she would create a workout to complete as the adults did their session. These often included a cart wheel during transitions. I think I might take some programming inspiration from her.
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Bench Press *
Strict Gymnastics Pull
*Choose a weight that allows for unbroken efforts on the bench press.
Photo: Congratulations to our beautiful girl who just won Bronze at the Commonwealth Weightlifting Championships in Dehli, India. You never cease to amaze me with your dedication, determination, love and humility. We love you beyond belief and are so proud of you!!
We are blessed to be travelling this path with you. The world is yours – keep loving and living it the way you want!!!
Photo: Karla. It is great to see Karla back into the swing of things, regaining strength and pushing it in the box. Awesome work 👏
7-14-21-28-21-14-7 reps for time:
Dumbbell Push Press (2 x 22.5/15kg)
Toes to Bar
Photo: Welcome to Lewis. It is great having you with us!! You are open to learning new things and give it your all. We are looking forward to seeing your progress over the next while. Keep up the great work!!!