A. Overhead Squats 5-5-5-5-5 *
*From rack
B. 3 Rounds for time:
10 Dumbbell deadlift (Right hand)
10 Hang Snatch (Right hand)
10 Overhead Lunge (Right hand/left leg)
10 Dumbbell deadlift (Left hand)
10 Hang Snatch (Left hand)
10 Overhead Lunge (Left hand/right leg)
Photo: An awesome photo of Andrew. I know he would be disappointed if I didn’t share it. xoxo
Car park workout with Dob.
Five rounds for time:
10 Deadball over shoulder *
10 x 15m Deadball front carry
10 x 15m Shuttle Run
*Choose a heavy but repeatable weight for DBOS.
Photo: Some big weights being thrown around yesterday from both our ladies and men. Cam hitting a PB of 130kg Squat Clean.
A. Work to a heavy Squat Clean
B. “Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips
Compare to last time here
A. Death by Gymnastic Pull
B. Partner workout
Ascending ladder for 10 minutes:
Row/Ski 100m -150m-200m-250m…
or
Bike 200m-300m-400m-500m…
Complete as many efforts as possible in a YGIG format.
Poster: In the cooler months it is easy to over indulge in comfort foods. For most of us and 80/20 rule works well, allowing us time to be relaxed without undoing all of our good work.
Hand portions are a great visual for meals without having to weigh and measure – Simple yet effective. Give it a try!!!
For total time:
2 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
4 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
6 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
8 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
10 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Photo: Greg mastering wall walks during this years Open.
At 73 years young, Greg’s consistency in training, effort, focus and dedication to working his weaknesses is nothing short of inspiring.
Competing in the 2022 he discovered that wall walks were a weakness, so in true Greggy style, he built a wall and practice every week, so was ready when wall walks came up in the next open. You truly are a champion!!
Thank you to Grant_a_w for capturing our special moments.
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 Runs x 12
Deadball over shoulder x 6
Photo: Sam B hitting a personal best on Thrusters – 67.5kg for 2 reps. Awesome work Sam!!!
A. Barbell Thrusters
3 x 4 maintain light load
3 x 3 maintain moderate load
10 x 2 build in load
* Alternate sets with partner 1:1 timeframe (including weightchanges)
B. Two rounds for time of:
100 Double-unders
25 Thrusters 25/15kg
15 Pull-ups
Photo: It is awesome to have Luke back with us. He will be back to his regular coaching schedule this week.
7:00am & 8:00am sessions today.
EMOM x 10:
10m Shuttle Run
Rest 1 min.
EMOM x 10:
Dumbbell Snatch 22.5/15kg
Rest 1 min.
EMOM x 10:
Burpees
*Each of the 10 minute blocks of work will follow the death by format (increasing reps per round) however the starting point will be your choice.
Your score for each block of work will be the reps that you finish on (assuming all 10 rounds completed).
Eg. 16, 20, 14 = 50.
In this example, this athlete would have started their shuttles on 7 reps, the DB Snatch on 11 and the burpees on 5.
Don’t get it – come in anyway and we’ll explain!
A. Work to a heavy complex:
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat
B. Five rounds for time:
30 Squats
30 Lateral jumps (over 10kg plate)
Photo: You only turn 50 once so do it in style. Mark (aka Goody) completed the workout, went straight into his 50 Birthday burpees (100 – your age), then invited the 9:15am class over for cake and morning tea. What a champion. Happiest of birthdays to you Mark. We hope it is one to remember. xoxo
