WODs

A. 10 minutes Technique (Light to moderate load)
Clean + Push Jerk + Split Jerk

B. EMOM x 10 minutes:
50-45-40-35-30-25-20-15-10-5 Double-unders
1 Clean & Jerk *

*Increment weight on Clean & Jerk each round.
* You will have a partner to change your weights.

Photo: We absolutely love having our Dani & Atlas join us for Open Gym hang outs.

Join Luke today for a challenging workout.
Bring a friend at 8am (Scaled to suit all abilities).
Please ensure you have booked into your class through Mindbody- 7am (Full), space available at 8am.

For time:
15 Overhead Squats 50/35kg
15 Burpees over barbell
15 Dumbbell Thrusters 2x 22.5/15kg
15 Power Snatch 50/35kg
12 Bar Muscle-ups
Run 860m
12 Bar Muscle-ups
15 Power Snatch 50/35kg
15 Dumbbell Thrusters 2x 22.5/15kg
15 Burpees over barbell
15 Overhead Squats 50/35kg

A. Deadlift 5 X 3

B. Five rounds for time:
15 Deadlifts 70/50kg
15 Toes to bar

Photo: Shout out to Rach. Bringing consistency back into her training and challenging herself. Keep up the great work!!!

EMOM x 24 minutes (6rounds):
Minute 1: ‘X’ Pull 1/Pull 3
Minute 2: 30second handstand hold *
Minute 3: ‘X’ Pull 2/Pull 4
Minute 4: 100 single skip

Pull 1: Strict Chest to bar pull-ups
Pull 2: Rope Pulls (*Advanced keep feet off ground)
Pull 3: Ring Pull-ups/Ring Rows
Pull 4: Peg board

*For each pull movement choose repetitions that are repeatable across efforts.
*Round 1: Pull 1 & Pull 2/ Round 2: Pull 3 & Pull 4

You don’t want to miss this!! 🔥
Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.
Small improvements each week lead to big progress over time. Come put the work in. 💪

Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)

B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)

Photo: Jesse hitting his PB Snatch of 109kg at the Torian Pro on the weekend, and made it look easy.

A. Back Squat 2 X 5, 1 X 5+ @80-90% of 5RM

B. Six rounds for time:
7 Dumbbell Thrusters 22.5/15kg
35 Double-unders

JOIN NATA for a Saturday 7am SUPER SESSION. Please book in via Mindbody.

Two rounds:
A. AMRAP in 7 minutes:
P1: Run 360m
P2: 4 x 15m Farmers carry 2x32kg/24kg
P2: Run 360m
P1: 4 x 15m Farmers carry 2x32kg/24kg
Max rep Burpee Pull-ups in remaining time (1 person working at a time)*

Rest 3 minutes

B. AMRAP in 7minutes:
P1: Run 360m
P2: 4 x 15m Bearhug carry 45/35kg
P2: Run 360m
P1: 4 x 15m Bearhug carry 45/35kg
Max rep Devils Press 2 x 22.5/15kg (1 person working at a time)*

*Both partners need to be back to accumulate reps

Photo: Congratulations to Jesse hitting a PB Snatch of 109kg. Thank you @GrantWilliamsPhotos for capturing the moment.

A. EMOM x 21 minutes (7 rounds)
Minute 1: ‘ X’ Knees to elbow
Minute 2: ‘X’ 10m Shuttle Run
Minute 3: ‘X” Pistols or single leg squat variation

Variations- Should be challenging but allow for controlled movement.
Touch downs off plates or box.
Single leg bottom up squats (off box or bench)

B. Play time: Handstand Skills

A. Snatch Technique – 20 minutes
3 reps (2 second pause in catch)
*Bar must be received in a quality catch position before incrementing weight.

B. Core work
2-3 rounds:
30 second Front Plank
20 second Right side plank
20 second Left side plank
2 x Bird Dog (10 second extended both sides)
30 second Hollow Hold
30 second Rest

Photo: It was great to have Bodo and Noah join our Parent/Teen class. Even better was seeing Noah achieved his first Double-unders. Straight to the PB Board!!!