Advance as far as possible in 20 minutes:
3 Rounds:
Run 400m
25/20 Push-ups
2 Rounds:
Run 400m
20/15 Dips
Max rounds:
Run 400m
15/10 Strict Handstand Push-ups

Photo: Welcome back Dani. We are so excited to have you back in the box and to be sharing this time with baby Atlas.

A. Work to a heavy:
Power Snatch + Hang Squat Snatch

B. For time (12 minute cap):
30 Burpees (over barbell)
30 Overhead Squats 40/30kg
20 Burpees (over barbell)
20 Power Snatch 50/35kg
10 Burpees (over barbell)
10 Squat Snatch 60/40kg

Photo: Shout out to Josh – setting his goal of frequency and consistency in training. Making positive steps towards his health & fitness. Keep it up Josh – you are doing great!!!

ANNOUNCMENT – NEW OPEN GYM Monday to Thursday 5:30pm

A. Gymnastic Pull progression (Week 4 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.

B. Every 2 minutes for 20 minutes:
Row 200m (or other machine equivalent)

Five sets, each for load:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to overhead
20m Dumbbell Walking Lunge (DB by side)

Rest between rounds.

Score= total kg
10-10-12.5-15-15= 62.5kg

Partner workout.
Max load in 20 minutes:
P1: 1 round of “Cindy”
P2: 5 Snatches *

1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Partners alternate between 1 round of Cindy and 5 Snatches. Both must complete their effort before swapping.
Score : Total kg lifted.
* Choose your own snatch load

Seven rounds, each for time:

50m sandbag carry *
10 x 7.5m Shuttle runs
50m Farmer carry *
10 x 7.5m Shuttle runs

Rest between rounds.

Photo: Linda. A huge shout out – only starting with us recently she shows consistently, focuses on quality movement and gives everything she has each session. So excited to be sharing your health & fitness journey.

EMOM x 28 minutes:
Minute 1: 5 Hang Squat Cleans *
Minute 2: ‘X’ Toes to bar **
Minute 3: 20/16cal Row
Minute 4: Rest

*Choose your own load that allows for quality unbroken movement.
** Choose your own repetitions that allow for repeatable quality movement.

Photo: A shout out to Ian, achieving full range of motion on his overhead squats. He has been working hard to improve his mobility and it is showing. Congratulations- this is a game changer!!!

For time:
Run 400m
3 Wall Walks
Run 400m
6 Wall Walks
Run 400m
9 Wall Walks
Run 400m
12 Wall Walks
Run 400m
9 Wall Walks
Run 400m
6 Wall Walks
Run 400m
3 Wall Walks

A. Gymnastic Pull progression (Week 2 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.

B. Five supersets for load:
Dumbbell Bench Press x 15 *
20m Walking Lunge 20m (hang position)

Rest as necessary between rounds.
*Choose a weight that allows for unbroken repetitions.
*Move directly from bench press straight onto lunge using the same dumbbells.

A. Overhead Squats 10-10-10

B. Four x 2 minute rounds:
30 Double-unders
10 Alternating Dumbbell Squat Snatch 22.5/15kg
Max Burpees over Dumbbell

Rest 1 minute

Photo: I love watching these two battle it out: Chris and Luke – Open gym Friday’s.