DRAFT NIGHT TONIGHT from 6:30pm. All registered IN-BOX OPEN athletes will be assigned a team. Come down to be part of the action.

A. Overhead squat 3-3-3-3-3

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m

Photo: Deb. Our Masters athletes are smashing it!! Deb is currently competing in two online competitions and was our 1st athlete to sign up for the IN-BOX OPEN.

A. Clean Technique (Working catch positions)
5 cycles (maintain light load)
Power Clean (1/4 catch) + Hang Power Clean (1/2 catch) + Hang Squat Clean
5 cycles (Maintain moderate load)
Power Clean (1/2 catch) + Hang Squat Clean
7 cycles (building)
Increment Power Clean or Squat Clean.

B. Five rounds for time:
10 Power Cleans 60/40kg
10 Burpees
*15 minute cap.

For time:
Run 1.6km,
Then,
6 rounds of:
12 Shoulder to Overhead 50/35kg
30second Flexed Arm Hang

Photo: Luke O hitting Masters League workout 23.2. It is awesome to see Luke getting his mojo back. Hitting the Masters League like a champ!!!

Motivation is not always the same, we all experience highs and lows. What is important is establishing your benchmark and maintaining that regardless of motivation (we recommend a minimum of 3 sessions per week). That way when your mind is ready your body is ready to switch it back on.

A. Work to a heavy triple:
Deadlifts
*15 minutes.

B. Open 17.4
AMRAP in 13 minutes:
55 Deadlifts 100/70kg
55 Wall Ball Shots 9/6kg 10″/9″
55 Calorie Row
55 Handstand Push-ups

*Score = total repetitions.

Photo: Chloe on the yoke carries. 16th birthday present put to good use @maverickstrengthequipment

AMRAP in 20 minutes:
5 Deadball/Sandbag over Shoulder *
15/10 Push-ups
15m Walking Lunge
Run 180m

*Go as heavy for the deadball/sandbag over shoulder.

Photo: Chrissie. Moving from strength to strength. So proud of everything you are achieving, especially your improvements in your weightlifting. And you are only getting better…

3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 60/42.5kg

Photo: Congratulations to Chloe on being selected for World Youth Weightlifting Championships 2023. She will be off to Albania at the end of March. We are so proud of her. It is awesome to see her hard work paying off.

A. Snatch Complex:
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch
Power Snatch + Hang Squat Snatch
Squat Snatch
*Work to a heavy complex on each. Discard movements as they become limiting.

B. Partner workout
2-4-6-8-10-8-6-4-2 reps for load/time:
Unbroken Power Snatch

Photo: Sam. It is great to see Sam progressing back to previous weights and beyond after injury. Being patient and diligent through recovery is key. Niggles are a part of life but should never stop you from pursuing health – there is always something you can be improving.

A. Overhead Squats 3-3-3-3-3
1 Pause Overhead Squats + 2 Overhead Squats

B. Five x 5 cycles, each for load:
Man Makers (unbroken) *

*Push-ups + Row (each side) + Stand + Strict curl + Strict Press.

*15 minute time cap.

Photo: We are happy to announce our TEEN sessions will kick off again this Thursday (Age 12+). Click here to learn more. Be sure to enroll your child as places are limited.