A. Front Squat Progression
Week 4 of 6
7 x 3 reps (Pause on 1st rep) *
*Increase load from last week
90-95% of 5RM

B. E2MOM x 5 rounds
Each round for load/time:
7 Cleans * (Touch & go repetitions)
10 Burpees
*Choose a load that allows for heavy unbroken. Maintain load across all rounds.

Join Luke for a fun partner workout. 7am class if full but space is available at 8am.
Please be sure to book in via Mindbody.

Partner workout.
For time:
150 Wall ball 9/6kg
120 Deadlift 80/55kg
100 Hang Dumbbell Snatch 22.5/15kg
80 Pull-ups
60 Burpee box jump overs 24″/20″

Photo: Shout out to Ian 👏 A true quiet achiever who just keeps showing up and putting in the work. No fuss, no noise—just consistent effort across the board.
Awesome to see it paying off, now hitting multiple reps of toes to bar 💪
Proof that progress comes from patience and persistence. Sooo good!!!

Two rounds:
Each effort for time:
Row 500m
20 Toes to bar
Run 560m
Rest 2 minutes
Echo 1250m
20 Toes to bar
Run 560m
Rest 2 minutes

Photo: End of a session catch ups are the best!!

Reminder: Olympic Weightlifting at 5:30pm.
Week 2 of 6 – Join Chris and Marie.

Every 30 seconds for 3 minutes (6 rounds)
Power Clean + Hang Squat Clean (light load)
Every 45 seconds for 4:30 minutes (6 rounds)
Power Clean + Hang Squat Clean (moderate load)
Every 90 seconds for 7minutes
1 Clean (Any style) (Work to a heavy for the day)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Optional:
Core work
2 Rounds:
Hollow Hold x 30 seconds
Strict Leg raise x 10
Glute bridge x 10

Five rounds for time:
50m Deadball carry *
10 Burpees
20 Kettlebell Swings 24/16kg
10 Burpees
Rest 30 seconds

*Go heavy but unbroken on the first round, then hold weight.

Photo: Happy 17th birthday to Jesse. We are so proud of the man you are becoming.

A. Front Squat Progression
Week 3 of 6
6 x 4 reps (pause on 1st & 4th rep) *
* Increase load from last week. 85-90% of 5RM

B. AMRAP in 10 minutes:
15 Strict Sit-ups
30 Lunges 20/15kg (plate held anyhow)
30 Double-unders

A. 20 minutes:
1 Strict Press + 2 Push Press + 3 Push Jerk
*Drop movements away as they become limiting.
Record heaviest weight for each set.

B. Three x 400m Row or equivalent machine (1:1 work:rest)
*Record fastest & slowest. Aim for minimum spread between all efforts

Partner workout
AMRAP in 20 minutes:
30 Overhead Squats (Weight 1)
360m Run
30 Front Squats (Weight 1)
360m Run

Increment in weight each round.
40/30kg-50/37.5kg-60/45kg, etc.
*Reps to be completed in sets of 5.

A. Death by Strict Pull-ups
Complete 1 pull-up on 1st minute, rest the remainder. Complete 2 pull-ups on 2nd minute, rest the remainder. Continue until failure. Repeat format to keep working for 10 minutes. B. Five rounds for load:
5 man makers

1 man maker = push-up + row (left & right) + deadlift + hang muscle clean + strict press.

Photo: It was awesome to have Chris out of coaching retirement taking our Olympic weightlifting class. Day 1 and already huge improvements in movement quality. Join us on Thursday 5:30pm.

Reminder – Our 6 week Weightlifting program kicks off today at 5:30pm.
This is a dedicated session to improving technique for the Snatch & Clean & Jerk.
If you are looking to make great improvements be sure to book in – numbers are limited.

Every 4 minutes for 5 rounds:
For time:
10 Burpee Box Jump overs 24"/20"
50m Farmers carry 2 x 32kg/24kg
50 Double-unders