A. Shoulder Press 5-5-5
Push Press 3-3-3-3
Push Jerk 1-1-1-1-1
*Take barbell from the rack only if the Clean becomes your limiting factor.

B. Two x Tabata efforts (8rounds 20sec on/10 sec off)
*Pick 2 machines
Rest approx. 1 minute between Tabata efforts
Score: calories for both machines + Grant tally.

Photo: Luka has been smashing many workouts lately and hitting PB’s weekly. Keep up the great work!!

Six rounds, each for time:
250m Row
10 Deadball over shoulder
15 Toes to bar

Rest between rounds.

Photo: Timmy in beast mode. It is always a great session when this guy is in 😀

A. Front Squat 10-10-10-10 *
*Bar taken from the ground

B. Five rounds for time:
7 Burpee Pull-ups
40 Double-unders
*Burpee pull-ups to a bar above standing reach.

Photo: Nata hitting a pb Turkish get up under the watchful eye of her Dad (Mark)- full credit to Mark for his coaching 😉

Partner workout

Four rounds for max points.
In 6 minutes:
Run 560m,
then in remaining time:
AMRAP of:
Devils Press (2 x 22.5/15kg) (3 points)
Wall Ball 9/6kg (1 point)

Rest 2 minutes

*Both partners complete the run, then can share movement/repetitions anyhow. Only 1 member can be on a movement. Eg. Partner 1: devils press, Partner 2, wall ball, then swap. Either partner can start movements prior to the 2nd member completing the run.

Photo: You may have noticed Winnie’s name on the board over the school holidays. Each day she would create a workout to complete as the adults did their session. These often included a cart wheel during transitions. I think I might take some programming inspiration from her.

10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Bench Press *
Strict Gymnastics Pull

*Choose a weight that allows for unbroken efforts on the bench press.

Photo: Congratulations to our beautiful girl who just won Bronze at the Commonwealth Weightlifting Championships in Dehli, India. You never cease to amaze me with your dedication, determination, love and humility. We love you beyond belief and are so proud of you!!
We are blessed to be travelling this path with you. The world is yours – keep loving and living it the way you want!!!

Photo: Karla. It is great to see Karla back into the swing of things, regaining strength and pushing it in the box. Awesome work 👏

7-14-21-28-21-14-7 reps for time:
Dumbbell Push Press (2 x 22.5/15kg)
Toes to Bar

Photo: Welcome to Lewis. It is great having you with us!! You are open to learning new things and give it your all. We are looking forward to seeing your progress over the next while. Keep up the great work!!!

A. Work to a heavy Turkish Get-ups (both sides)

B. 10 minute AMRAP:
2 Wall Walks
20 second L-Sit
35 Double-unders

Photo: Doug. It is great to see how far Doug has come with mobility and improvement in movement quality. From struggling to hold a rack position to moving smoothly on Front Squats. Awesome work Doug!!!

A. Five rounds for load:
5 Shoulder to Overhead
10 Front Squats

*All 15 repetitions to be completed unbroken.
*Build in load across sets

B. Four sets for Max reps:
Pull-ups
*Rest 1 minute between sets.
*Choose an pull option relative to your skill level.
Advanced athletes: Chest to bar or Strict.

Photo: Welcome Muthoni!!
Nothing fills my heart more than family training. Quality time with your loved ones working towards positive, healthy lifestyle is a win for everyone. Saturdays workout was a partnered workout where Muthoni kept her Dad, Bernie on his toes. What a team!!!

Come and join Marie for a Saturday surprise Workout.
Hope to see you there!!

Photo: Such an awesome day in the box with heaps of PBs, including Phil hitting an all time deadlift PB for 5 reps of 105kg. So awesome to see you back on track after rehab.