Reduced session times:
5:30am – CANCELLED
6:30am & 9:15am – Danielle,
4:30pm & 5:30pm – Luke

A. EMOM x 21 minutes:
Min 1: ‘X’ Toes to bar
Min 2: 10-15 x 10m Shuttle Run
Min 3: 10-15 Dumbbell Push Press (2 x DB)

*Focus on quality of toes to bar. Advanced athletes aiming for unbroken repetitions.
*Choose own load for DB Push Press allowing for unbroken efforts on first round.

Photo: Congratulations to Chloe achieving competition PB’s of 68kg Snatch & 92kg Clean & Jerk, and bringing home the Gold 🏅 Proud is an understatement!!!

A. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 100/70kg
Burpees
*P1 on deadlifts, P1 on Burpees. Must complete your repetitions before swapping. Both partners to complete all repetitions (55 Deadlift + 55 Burpees)

B. Optional Extra:
Two effort, each for time:
Row/Ski Erg 400m or 1000m Bike.
*Rest between efforts.
*Aim for fastest/consistent time across both efforts.

Photo: Chloe hitting her recent PB Clean & Jerk of 93kg.
Wishing our girl the very best as she lifts at the Oceania Championships. Thankyou to our crew for your love and support as she chases her dreams.

Chloe will be lifting at 1:30pm Samoan time /10:30am Australian time.

Oceania Weightlifting Championships 2023 live link .

Increment as far as possible in 15 minutes:
Wall Walk 1-2-3-4…
12 Dumbbell Snatch 22.5/15kg
40 Double-unders

Photo: A photo of the man behind the camera. Thank you @grantwilliamsphoto for everything you do for our community.

A Front Squat (Week 7 of 7 – RETEST)
5-5-5-5-5 Front Squat
*Increment in weight
Compare to last time here

B. Strict Press
5-5-3-3-3-1-1-1-1

Photo: Our mini Tarzan – Jesse 2017. Bare foot and wild hair. This melts my heart!!!

KING’s Birthday Public Holiday.
We will be running 2 sessions:
7:00-8:00am
4:00pm-5:00pm

Come and join us for a WOD or Open Gym.

“Helen”
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

Join us at 7am.


As many rounds as possible in 30 minutes:
Run 1.6km
Max rounds of “Cindy”
Run 1.6km

*Start with 1.6km run. Choose your working time for “Cindy” to allow you to complete the final 1.6km run within the 30 minute time cap.


Photo: Bodo & Summer 2017. A trip down memory lane… This was too cute not to share.

AMRAP in 6 minutes:
Bike 12/10 cal
Lunge x 20

Rest 2 minutes

AMRAP in 6 minutes:
Row 12/10 cal
10 Toes to bar

Rest 2 minutes

AMRAP in 6 minutes:
Shuttle run x 12
Deadball over shoulder x 6

Rest 2 minutes

A. Five efforts:
Dumbbell Z Press (Seated L-Sit Position) 10-12 reps
Bent Over Row 10-12 reps
*Aim to maintain load across all sets.

B. Choose one of the following:
1. EMOM x 10minutes: ‘X’ Gymnastic Push
2. 5 x 5Max efforts gymnastic push
3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap.

Photo: A great photo of Sally – for no particular reason ;D
Check our members page 😀

A. Front Squat (Week 6 of 7)
1 Pause Front Squat + 4 Front Squats
*Approx. 95-100%

B. Five rounds for time:
7 Thrusters (approx. 70% part A)
Run 200m

A. Choose 1 of the following:
1. EMOM x 10 minutes: ‘X’ Gymnastic pull
2. 5 x 5 Weighted strict pull-ups
3. 100 Pull-ups or 30 Muscle-ups for time (10:00 min cap)

B. AMRAP in 12 minutes:
5 Push-ups/Dips/HSPU
10 Hang Power Snatch 50/30kg
15 Burpees

Congratulations Deb for taking home gold for 60+ at the Oceania Throwdown. You are going from strength to strength, working every weaknesses and always giving you all. You are a champion!!