A. Back Squat
Work to a heavy 5 reps,
then
work to a 1RM

B. Increment as far as possible in 8 minutes:
Sandbag squat clean (1-2-3-4-5…)
Loop run (approx. 80m)

For completion (25 minute cap)
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Press
Strict Pull-ups
10 x Strict Sit-ups

*Choose a weight that allows for mostly unbroken sets of strict press.

Photo: Our 4:30pm crew joining Ian for The Push-up Challenge- Australia.
Ian is currently completing 3,307 push-ups in 24 days to raise awareness and funds for mental health in Australia.
It would be great if we could donate a few dollars to help keep him motivated and share the love. If you would like to chip in please donate here

What a Saturday!!! A huge thankyou to everyone who turned up for Nata’s farewell workout & BBQ. An absolutely insane number of athletes turned up to share in the fun!! Sorry to anyone we missed in the photo (at least we got one!!)
Nata heads off to the UK on the 23rd June – still time to catch up if you haven’t already.


“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.


Compare to last time here

Join us to farewell Nata before she heads to the UK. WOD at 7am followed by BBQ breakfast with great company.
Breaky from 8am.

This has turned out to be a HUGE session- Saturday SUPER CLASS!!

Complete as an individual or in a partnership.

Individual
For time:
50 Wall Ball 9/6kg
50 Pull-ups
50 Dumbbell Push Press 22.5/15kg
50 Calorie Row
50 Burpees
50 Overhead lunge 20/15kg plate
50 x 10m Shuttle Runs

or

Partnership
For time:
75 Wall Ball 9/6kg
75 Pull-ups
75 Dumbbell Push Press 22.5/15kg
75 Calorie Row
75 Burpees
75 Overhead lunge 20/15kg plate
75 x 10m Shuttle Runs

Complete movements in any order, however all 50 repetitions need to be completed before moving on.

Reminder- Olympic Lifting with Chris at 5:30pm.

Seven sets for load (unbroken):
5 Dumbbell Deadlift
5 Dumbbell hang squat cleans
5 Dumbbell thrusters

Rest as needed between efforts
Record weights for each set.

Six rounds for time:
5 Wall Walk
15 Toes to bar
30 x 7.5m Shuttle Run

Rest 2 minutes

Photo: Jesse hitting a 10kg PB on Bench @115kg. What a machine!!!

A. Back Squats
2 x 5, 1 x 5+ (Max 10 reps) (85-95% of 5RM)
*If you hit 10 reps on your last set last week, increase load this week.

B. Three rounds for time:
20 Goblet Lunge 22.5/15kg
100m Farmers carry (2×32/24kg Kettlebells)
12/10 calorie Echo

Rest 1 minute

A. Strict Press 5 x 3
Work to a heavy set of 3 repetitions

B. Increment as far as possible in 12 minutes:
1 Chest to bar pull-up
1 Dumbbell Push Press 2×22.5/15kg *
30 Double-unders

Increment the Chest to bar + Push press by 1 rep each round (1-2-3-4-5-6…)

*Advanced: Choose a heavier weight that allows unbroken sets through approximately Round 8.

Score: Completed Round + Rep

Photo: A great morning to get outside for a partner workout. So lucky to have this at our back door.

Partner workout

For time:

P1 Row 1000m/P2 860m

560m Sandbag carry (together)

P2 Row 1000m/P1 Run 860m

80/60 Strict pull-ups (shared)

P1 Row 1000m/P2 Run 860m