Pyramid for time:
Run 180m
10 Pull-ups
Run 360m
10 Pull-ups
20 Ground to Overhead (20/15kg Plate)
Run 560m
10 Pull-ups
20 Ground to Overhead
30 Overhead lunge
Run 800m
30 Overhead lunge
20 Ground to Overhead
10 Pull-ups
Run 560m
20 Ground to Overhead
10 Pull-ups
Run 360m
10 Pull-ups
Run 180m

Photo: A couple of the best smiles around 😀 Mark & Nata at Torian Pro.

A. Back Squat (Cycle 3, week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

B. Partner workout:
Increment as far as possible in 9 minutes:
Deadlift 3-6-9-12…) 70/45kg
10 Strict Sit-ups

*One partner completes the deadlift while the other completes the sit-ups, then swap. Your partner must complete their activity prior to swapping.
Both partners complete 3 deadlifts, and sit-ups before increasing.
*Sit-up repetitions remain the same throughout.

Photo: A shout out to Torah. 16 years old, currently studying year 11&12 (via correspondence) and completing her certificate in Fitness at the same time. She is smashing training and choosing her own path through life. Awesome work!!

A. Ten sets of:
Muscle Snatch +
Hang Power Snatch +
Hang Squat Snatch
* Complete as a set and build in weight.

B. For time:
24-18-12 reps of:
Single dumbbell Overhead Squats *
Burpees

*Choose your own weight that allows for good movement.
Repetitions to be split evenly between sides but can be broken into smaller sets. Eg. 24 reps (12 reps each side: 6 left, 6 right, 6 left, 6 right).

Advance for 20 minutes:
1 Deadball Over the Shoulder 45/30kg
5 Second Flexed Arm Hang
Run 100m
*Add 1 DBOTS and 5 seconds to the FAH each round.

A. Bent over row 5 x 8-10 repetitions
*Rest 2 minutes between efforts

*Select a weight and maintain across, allowing for quality/repeatable movement.

B. 12 minute AMRAP:
Row 200m
75 Double-unders
Air bike 400m
20/15 Push-ups

We are back from our family holiday. A huge thank you to Gill, Kaya and Tom for taking on the extra sessions for the week to allow us to get away with the fam. We are so grateful.
We had an amazing time, refreshed and ready to get back into the box.

Five rounds for time:
10 x Front Squat + Push Jerk 55/37.5kg
15 Toes to bar

Photo: Leandro using his fitness to entertain the kids- Winning himself some new socks for “Funky Sock Friday”.
My apologies for the poor quality had to screen shot this off his video which was much more entertaining. The giggles from the girls make this so much better!!

Ten rounds for time:
10 Dumbbell Push Press (2 x 22.5/15 kg)
Run 100m
10 Deadlift 70/45kg
Run 100m
Rest 30 seconds

Photo: Danielle pushing hard during Open21. She almost qualifying for Age Qualifiers. She is ramping up her training working towards next Open. Who is with her?

Partner workout
60-40-20 reps for time of:
Toes to bar
Thrusters 50/35kg

*Intermediate athletes: 40/25kg

*Share work anyhow between partners.

Beginner athletes – Technique focus.
AMRAP in 15 minutes:
10 Knee raise
10 Thrusters 20/15kg

Beginner athletes work on a you go/I go format.
Ring Row/Ring Row, Thruster/Thruster. This allows rest between movements to encourage better technique.

Photo: Megan. I love this!!! Smiling through the pain. Thank you Grant Williams for capturing moments like this.

Partner/Team workout
In groups of 2-3:
Three rounds for max reps:
In 3 minutes:
1 minute max cal. bike
60 seconds plank

Rest 2 mins

Three rounds for max reps:
In 3 minutes:
1 minute max cal. row
30 seconds Flexed arm hang

Rest 2 mins

Three rounds for max reps:
In 3 minutes:
1 minute max rep. burpees
60 seconds Overhead Plate hold 20/15kg

*Total of 31 minutes total work including rest.
*Transitions between athletes are included in 3 minute round. I.e. 20seconds for transitions means 40sec for work. Stationary activity must be completed within the 3 minute timeframe for all athletes.

*Score: Total team/partner repetitions/calories.

Photo: Janine during Open 21. Thank you for always giving love and support to everyone around you- hope you get it back ten fold.

A. Back Squat (Cycle 3- Week 1)
Recalculate weights-
Add 5kg to last cycle. Using 90% for the percentages below:
65% x 5
75% x 5
85% x 5+

5+ is designed to be a hard/not true max set. No more than 10 repetitions.
*Please know your numbers prior to coming into the gym.

B. For time:
100 Double-unders
10 Dumbbell Squat Cleans (2x 22.5/15kg)
80 Double-unders
8 Dumbbell Squat Cleans (2x 22.5/15kg)
60 Double-unders
6 Dumbbell Squat Cleans (2x 22.5/15kg)
40 Double-unders
4 Dumbbell Squat Cleans (2x 22.5/15kg)
20 Double-unders
2 Dumbbell Squat Cleans (2x 22.5/15kg)

Photo: Torian Spam. Chloe during Isabel. 30 Snatch for time- hitting a personal best of 2.04. Thank you to Grant Williams for the photo.