Ten rounds for load:
1 Power Clean +
1 Hang Squat Clean +
3 Front Squats
Run 180m

*Complete as a complex
*Choose your own load and maintain across all sets.

Every 2:30minute for six rounds:
Alternate between A & B (3 rounds each)
A.
12 Dumbbell Bench Press
45 second Plank
Max Calorie Row
Rest 2:30 minutes

B. 12 Dumbbell Bench Press
45 second Plank
Max Calorie Echo
Rest 2:30

Photo: It is so good to have our Austrian friend Roberto back in the box – he absolutely smashed the first round!! 😀

20 minute AMRAP:
10 Toes to bar
10 Deadlift 80/55kg
10 Burpees (over barbell)

Photo: Congratulations to our boy Jesse. Taking Gold at the State Junior Weightlifting Championship (Under 21) & 4th in the Senior division. At 17 years old we are so excited to see what you achieve next.
Snatch 108kg + Clean & Jerk 128kg = Total 236kg. (Mens under 85kg).

A. Build in load: Thrusters
Every 1:30minutes x 3 cycles:
5 Thrusters *
Every 2minutes x 3 cycles:
3 Thrusters *
* Build in load every set

B. Three rounds for time:
15 Thrusters 42.5/30kg
15 Pull-ups
360m Run

Photo: Zach & Taz taking the win for Saturday partner workout.

Join Marie at 7am or 8am (Please book in via Mindbody)

Partner workout:
Run 560m (together)
then,
3 rounds:
30 Alternating Dumbbell Snatch 22.5/15kg
20 Box Jump overs 24″/20″
-Resting partner in deadhang
Run 360m (together)
then,
2 rounds:
30 Alternating Dumbbell Snatch 22.5/15kg
20 Box Jump overs 24″/20″
-Resting partner in deadhang
Run 180m (together)
then,
1 round:
30 Alternating Dumbbell Snatch 22.5/15kg
20 Box Jump overs 24″/20″
-Resting partner in deadhang

*Run together. One partner hanging while other completes reps. Must swap every time partner drops off bar.

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.