A. Ten rounds (not for time- 10 minute cap)
‘X’ Gymnastic Pull-ups
Run short loop (recovery run)

B. Ten x 2minute rounds:
For time:
200m Run
*Rest remainder of time.

Record: Fastest/Slowest= Total work time.

Photo: G-Dawg smashing through the partner workout yesterday.

A. Every 3 minutes for 5 rounds:
3 Push Press + 5 Front Squats *

*Bar is taken from the ground. Maintain load across all sets.

B. Partner workout:
For time (YGIG):
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters 2×22.5/15kg *

*Choose a weight that allows for unbroken reps.

Photo: Fran working gymnastic skills and control.

Join Marie at 7am (currently full) or 8am (enjoy the sleep in)
If you are able to join us at 8am it would be greatly appreciated.


A partner option will also be available.

For time:
50 Power Stairs 32/24kg
50 Double-unders
50 Hang Power Cleans 40/30kg
50 Double-unders
50 Toes to bar
50 Double-unders
50 10m Sandbag Shuttle Runs *
50 Double-unders
50 Push-ups
50 Double-unders

*Sandbag shuttle runs- move sandbag on 1-4-7-10-13-16-19-22-25-28-31SR… etc

*Complete movements in any order, but all reps to be completed before moving onto Double-unders.

Ten rounds for time:
9 Dumbbell Deadlifts (2×22.5/15kg)
6 Dumbbell Lunges (DB held anyhow) (2×22.5/15kg)
3 Dumbbell Push Press (2×22.5/15kg)

*All sets unbroken

In 4 minutes:
Max calorie Row
Rest 3 minutes
In 4 minutes:
Max reps Box Step-overs 15/10kg
Rest 3 minutes
In 4 minutes:
Max calorie Echo
Rest 3 minutes
In 4 minutes:
Max reps Burpee (Jump & Touch)

*Complete movements in any order.

Photo: Shout out to Mel- who stepped it up and took on the RXD weights for the Thruster workout and smashed it!!

For time:
30 Thursters 40/30kg
30 Pull-ups
Run 360m
20 Thrusters 50/35kg
20 Chest to bar pull-ups
Run 360m
10 Thursters 60/40kg
10 Bar Muscle-ups
Run 360m

Welcome home Davina!! The 5:30am session hasn’t been the same without you!!

For load (20 minute time cap):
10-9-8-7-6-5-4-3-2-1 reps
Bench Press *
5 Strict Toes to bar
30 Double-unders

*Go as heavy as possible with all repetitions completed within 20 minutes- use all the time.

Photo: Congratulations to Lukey who has just completed his Skydive ticket. I love this!!!

A. Technique focus – Increment in load as technique determines
Power Snatch + Hang Squat Snatch

B. Death by Snatch * (1-2-3-4-5-6…)
Complete 1 snatch on 1st minute, rest out remainder of minute. 2 snatch on 2nd minute, rest remainder.
Continue with format until you can no longer achieve the required repetitions in the minute.

*Choose a weight that allows you to get around 10 rounds

Join Luke at 7am (Currently full) or 8am (enjoy the sleep in)

Partner workout
AMRAP in 30 minutes:
P1: Bearcrawl/Push-up Ladder (2-4-6-8-10)
P2: Bearcrawl/Push-up Ladder (2-4-6-8-10)
*Alternate efforts.
Run 360m (together)
P1: Max reps unbroken Pull-ups *
P2: Max reps unbroken Pull-ups
*Alternate efforts.
Run 360m

* Advanced athletes scale up to Chest to bar pull-ups
Score= Total repetitions

For time:
Run 860m
30 Deadball over shoulder
30 burpees (over sandbag)
Run 560m
20 Deadball over shoulder
20 Burpees (over sandbag)
Run 360m
10 Deadball over shoulder
10 Burpees (over sandbag)