Note: Friday workout inspiration from Luke B.

Ten rounds:
Min 1: ‘X’ Shuttle Runs x 10m
Min 2: ‘X’ Calorie Echo
Min 3: ‘X’ Calorie Row
Min 4: Rest

*Choose your own reps/calories for each movement. Challenging but repeatable.

Photo: Inspiration comes in many forms – for me it is those that make daily choices over a long time continuing to challenge themselves and not letting a number define them. Gail does exactly this!! Thank you Gail for everything you bring to me and our community.

21-15-9 reps for time of:
Hang Power Clean 60/42.5kg
Lateral Burpee (over barbell)

Photo: It his great to see Ash back to full training .

AMRAP in 20 minutes:
2-4-6-8-10 Pull-ups
12-14-16-18-20 Push-ups
22-24-26-28-30 Squats

2-4-6-8-10 Chest to bar Pull-ups
12-14-16-18-20 Dips
22-24-26-28-30 Pistol squats

2-4-6-8-10 Bar Muscle-ups
12-14-16-18-20 Handstand Push-ups
22-24-26-28-30 Weighted pistol squats

*100m Run between each set

Score: Record total repetitions

Photo: Taz hitting a 5kg PB Clean & Jerk of 100kg . Awesome work Taz!!

A. Five sets:
3 Front Squats + 5 Back Squats
(Complete 5 heavy sets)

B. 12 minute AMRAP:
50 Double-unders
50m Sandbag carry
20 Strict Sit-ups
50m Sandbag carry

Photo: Zach smashing a 100kg Clean & Jerk from yesterday’s workout.

For time (25 minute time cap):
15 Clean & Jerks 50/35kg
Run 360m
12 Clean & Jerks 60/40kg
Run 360m
9 Clean & Jerks 70/45kg
Run 360m
6 Clean & Jerks 80/50kg
Run 360m
3 Clean & Jerks 90/55kg
Run 360m
1 Clean & Jerk 100/60kg

Weight guide scale:
Intermediate: 40/25kg, 45/30kg, 50/35kg, 60/40kg, 70/45kg
Beginner: Incrementing weight as movement quality allows.

Photo: Friday Open gym challenges are always fun – Chris & Luke B head to head.

Join Luke at 7am or 8am.

Partner workout
For Max repetitions:
A. In 8 minutes:
Row (calories)
Wallball
Rest 2 minutes
B. In 8 minutes:
Shuttle Runs x 15m
Box Step overs 20″ 15/10kg
Rest 2 minutes
C. In 8 minutes:
Echo (calories)
Toes to bar
Rest 2 minutes

*Both partners working on opposite movements- swap as often as you like.

Photo: Mel- So great having you with us and seeing you challenge yourself. We are loving sharing your health and fitness journey.

A. Rope Climb Skills (Bring long socks)

B. 15 minute AMRAP:
1 Wall Walk *Add 1 per round
6 Strict Pull-ups (2×3 unbroken)
Run 100m

Photo: Leanne- I don’t know anyone that looks so happy doing Med ball thrusters 😀

For time:
30 Overhead Squats 35/25kg
30 Burpees (over barbell)
30 Hang Power Snatch 35/25kg
30 Burpees (over barbell)
30 Hang Squat Snatch 35/25kg
30 Burpees (over barbell)

A. AMRAP in 20 minutes:
10 Sandbag over shoulder *
25 Sit-up
100 Single Skips
*Choose a weight that allows you to move consistently.

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.