A. Back Squat (Cycle 2- Week 1)
Add 5kg to your 1RM, then base calculations on 90%.
5 x 65%
5 x 75%
5+ x 85%

B. EMOM x 12 minutes:
1. Max Push-ups
2. Max Kettlebell Swings 24/16kg
3. Rest

Photo: Congratulations to our rock star Chloe (experience her first Open, first Age qualifier). Giving it everything she had. Now pumped to get into some great training ready for the Torian Pro.
Thank you to Grant Williams for capturing so many memories.

Wishing all of our beautiful Mum’s (and single Dad’s that do the job of two parents) a wonderful Day. Hope you get take some time to relax and enjoy time with your fabulous kids and loved ones.

Apologies for the late post. We have been in the box working through Chloe’s qualifier workouts.

Advance as far as possible in 20 minutes:
Run 180m
1 Round of “Cindy” *
*Add 1 round of “Cindy” on each round.

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Photo: Chloe hitting a 4 rep max Front Squat during the qualifier. Thank you to Grant Williams for capturing these moments.

Ten rounds for time of:
Run 100m
10 x Dumbbell Push Press (2 x 22.5/15kg)
Run 100m
5 x Deadball Over Shoulder 45/30kg
Rest 30 seconds.

Photo: Marcus during his first Open. It is awesome to be part of your health and fitness journey.

A. Back Squat (Week 4- De-load)
5 x 40%
5x 50%
5 x 60%

Wendler 5/3/1

B. 100 Kettlebell Swing for time:
*Perform 5 Squats at the start of the 1st minute, increment by 5 Squats each minute.
Continue format until you have completed 100KB Swings, or until you don’t get to the kettlebell.

Eg. Min 1:5 Squats, max kettlebell swings (KBS), Min 2: 10 Squats, max KBS, Min 3: 15 Squats, max KBS…

P.S. Don’t miss Squat Day.

Photo: Three amazing women- Penny, Danielle & Sara.
Still one of my favourite photos.

21-18-15-12-9-6-3 reps for time of:
Cleans 60/40kg
Toes to Bar

Photo: Leesa making Dumbbells look fun!!!

A. Push Press 5 x 5

B. EMOM x 12 minutes:
Min 1. Max Burpee pull-ups *
Min 2. 15 Strict Sit-ups

* Pull-up bar must be above standing reach.

Photo: Leandro. Caught up in the excitement of the IN-BOX Open bringing the fashion stakes to a new level. I think the “WOD WANKERS” (Self named IN-BOX OPEN team) restarted the tye dye trend. Be sure to wear your shirts with pride!!!

Reminder our regular sessions won’t be running due to the Labour Day public holiday.

OPEN GYM: 3:30pm – 5pm

*Come in to do you own thing or a WOD will be available for those wanting additional guidance.

Three Balls of Death
10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall Ball 12/9kg (Deadball)
Ball Slam 30/20kg
Deadball Over the Shoulder 45/30kg

#Note: As always scaling options will be available. See you in the morning.