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.

Come and join Luke at 7am(currently full) or 8am (spots available).

Partner workout:
For time:
Run 860m (together)
then,
5 rounds each:
Sandbag Squat ladder (1-2-3-4-5)
Burpee Broadjump 20m
then,
Run 860m (together)

Photo: Lachie hitting a PB Clean & Jerk. Making it look easy!!!

Three rounds for time:
21 Toes to bar
7 Power Snatch *
7 Hang Power Snatch *
7 Squat Snatch *

• 42.5/30kg

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. Eight rounds for time (15 minute cap):
4 Wall Walks
8 Double dumbbell Front Squats 2×22.5/15kg

Photo: A shout out to Taz. Hitting a 15kg PB on his Clean & Jerk. Great work Taz!!!

A. Clean & Jerk 1 RM (After our progression – it is time to retest)

B. Every 30 seconds for 8 minutes:
Complete 1 Clean & Jerk *

*Choose a load that allows for 16 technically perfect reps.

Photo: Saturday partner sessions – Josh & Andrew.
There’s something special about training with a partner. You push a little harder, encourage each other through the tough moments, and celebrate every win together.
Partner workouts build accountability, teamwork, and a stronger community—while making hard work a whole lot more enjoyable.

A. Five supersets:
Dumbbell Bench Press 10-12 reps
Barbell Bent over row 15 reps

B. Four rounds:
400m Run or Machine equivelant
Working 1:1 Work: Rest

Congratulations to Leiah & Leiah’s Mum – completing the 10km at the Sunshine Coast Marathon over the weekend.

Choose one of the following:

Option 1:
Every 5 minutes, for five rounds:
12 Weighted box step overs (20kg/15kg plate)
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg

Option 2:
Every 5 minutes, for five rounds:
20 Box jump overs 24″/20″
20 x 7.5m Shuttle Runs
20 Wall Ball 9/6kg

Photo: Recovery is where the progress happens.
Taking just a few minutes to stretch after your workout can help improve flexibility, reduce muscle tightness, support recovery, and leave you feeling better for your next session.
Don’t rush out the door—finish strong and give your body the care it deserves. Your future self will thank you.