Partner workout:
Two rounds for max reps:
30 seconds on/30 seconds off
4 minutes: Wall ball 9/6kg
4 minutes: Sumo Deadlift High Pull 40/30kg
4 minutes: Box Jumps 24″/20″
4 minutes: Dumbbell Push Press 2 x 22.5/15kg

Scale: 4 minutes on each station, share work anyhow.

Photo: More Masters League Spam- because we are so proud of their amazing efforts.
Deb has and continues to work so hard on improving her abilities in all areas. Her recent focus on Olympic lifting, double-unders and swimming saw her achieve so many personal bests during the Masters League competition. Your are an absolute SUPER STAR and so inspirational!!!

A. In 10 minutes:
Max Strict Pull-ups/Ring Row
Max Strict Handstand Push-ups/Dips/Push-ups

*Only balanced repetitions count. Eg. Score 50 = 50 Pull-ups/50 Push-ups

B. Four rounds for reps/cals:
Min 1: Bike
Min 2: Rest
Min 3: Row
Min 4: Rest
Min 5: Shuttle Run
Min 6: Rest

*Goal: Maintain highest number of cals/reps you can hold in the minute (across all rounds)
Scale: Max reps/cals completed.

Photo: Congratulations to Bodo who had been working on handstand walks in the lead up to the Masters Game. The feeling must have been great when you achieved what you thought you couldn’t.
This reminded me of an article written in 2013 about Bodo – Spitting Sparks
(definitely worth the read). Bodo you truly are a champion!!

A. Overhead Squat Progression (Week 3)
5 x 3 (Tempo + Pause 3-2-1) + 2 OHS
*Weight 70-80% of 3RM
*Maintain load across all sets

B. 30-20-10 reps for time:
Toes to bar
Kettlebell lunge (Goblet 32/24kg)

Photo: Congratulations to Michael for achieving so much during the Masters League 2023 – New Zealand. You did absolutely amazing and we couldn’t be more proud!!!

Five rounds for time:
10 Dumbbell Bench Press *
10 Power Cleans *
Run 360m

*Weight guide:
Bench press- Go as heavy as possible for unbroken bench on the first round.
Power Cleans – Choose a weight which you could complete some touch & go reps (capacity test)

Photo: An awesome Saturday session at the beach!! Some worked a little harder than others, pick who – Greggy & Dani A 😀

Time to get outside and enjoy the beautiful Sunshine.
Come and join us at 7:30am for a Beach WOD.

Click here for meeting point and map.

Photo: Grant – The awesome guy behind the camera. Friday afternoon photo shoot at the gym – Thank you Grant for putting so much into our community.
Be sure to follow him @Grantwilliamsphoto

A. Five rounds:
1 Strict Press + 3 Push Press + 5 Push Jerk
Compare to last time here

B. Eight rounds of:
Fast Run 180m/Row 200m
Recovery Run 180m/Row 200m*

Aim to maintain close to average pace from last week (5sec spread)
Use 2nd effort as recovery allowing you to hit your timings on your fast effort.

Photo: Amie. Thank you GrantWilliamphoto for sharing some great memories.

Partner workout
30 minute AMRAP:
5 Deadlift 100/70kg (Int 80/55kg) (Nov 60/40kg)
10 Burpees (over barbell)
20 Double-unders
Run 200m

*P1- Completes reps
P2 completes Run, then swap.
Score = total rounds + reps

Photo: Luke smashing yesterday’s workout. Awesome work!!!

SATURDAY BEACH WOD – Click here for details.

A. Weighted Pull-ups
3-3-3-3-3 *Increment or hold load

B. AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 Box Jumps 24″/20″

Scale:
2 Bar Muscle-ups/Chest to bar pull-ups
4 Dips/Push-ups
8 Box Jumps

Photo: Chris mid swing- thanks to @grantwilliamsphoto.
Be sure to follow Grant on Instagram.

Warm-up: Technique focus (light to moderate load)
Power Snatch + BTN Push Press + Snatch Balance

Overhead Squat Progression (Week 2)
5 x 4 (Tempo + Pause) OHS + 1 OHS
*Weight 65-75% 3RM
*Maintain load across all sets

Optional Finisher:
FISH GAME (Row) or
Tabata Bike (8rnds 20on/10off)
or
Front Squats (Additional Strength Session)
5-5-5-5-5

Photo: Our boy!! Thank you so much @GrantWilliamsphoto for these great shots of Jesse.