Four rounds for reps:
Minute 1: Max Row (calories)
Minute 2: Rest
Minute 3: Max 10m Shuttle run
Minute 4: Rest
Minute 5: Max Bike (calories)
Minute 6: Rest
Minute 7: Lunge (Meters)
Minute 8: Rest

Photo: Grant – aka G-Dawg. When the headband is out things get serious!!!
We have this man to thank for capturing so many memories over the past years – we are externally grateful for all you do for our community. xoxo

For time:
50 Burpees
50 Toes to Bar
50 Deadlifts 100/70kg
50 Toes to Bar
50 Burpees

Photo: Nina OHS. We love having Nina & Brad back in the box, and also Nina’s dedication to working her weaknesses. We are looking forward to seeing the results of your hard work. Watch this space.

AMRAP in 20 minutes:
10 Dumbbell Push Press (Left hand)
10 Goblet Squats
10 Dumbbell Push Press (Right hand)
10 Goblet Squats
Skip 150
10 Dumbbell hang snatch (Left hand)
10 Goblet Squats
10 Dumbbell hang snatch (Right hand)
10 Goblet Squats
Skip 150

*Choose a load that allows for unbroken effort on dumbbell cycle.

For time:
Run 560m
30 Snatch
Run 860m
30 Clean & Jerk
Run 560m

Photo: Shout out to Michael who has been working on pull-up technique. It is awesome to see your hard work paying off in time for the Masters League finals.

Ten rounds for time:
10 Pull-ups
Run 100m
10 Box Jumps 24/20″
Run 100m
Rest 30 seconds

Photo: Karla working hard to master the Snatch. Such great efforts all around for snatch cycles.

Snatch cycles:
Three rounds of:
EMOM x 6 minutes:
Min 1: 1 Snatch
Min 2: 2 Snatch
Min 3: 3 Snatch
Min 4: 4 Snatch
Min 5: 5 Snatch
Min 6: Rest

* All snatch repetitions are touch & go
* Increment on each round (3 weights)

Photo: Sophie. Proud is an understatement!! Since starting with us at the end of March Sophie has continued to challenge herself and make significant gains. This past Saturday Sophie hit a personal best on both her sandbag carry and also her Clean – hitting 30kg.
Outside of the gym- Sophie will be heading to Cambodia for her school holidays to volunteer in small local schools as part of Kawana Water College program. We wish you all the best and hope you have an amazing experience.

20minute AMRAP:
30 second Sandbag Front hold
10 Burpees
30 second Flexed arm hang
10 burpees
30 second L-Sit
10 Burpees

*Choose a weight sandbag for heavy but unbroken sets. Choose L-Sit scale that allows for completion in 2 sets in earlier rounds.

Photo: Can you believe Lou turned 50 yesterday? You are getting better everyday – proving age is just a number. xoxo

Five rounds for time:
15 Overhead Squats *
75 Double-unders

*Choose a weight that is challenging but allows for unbroken on the first round.

Photo: Congratulations to Isaac who hit 2 PBs on Saturday. What an effort for our Strongman/women Saturday!!

Five x 3 minute rounds:
10 Dumbbell Push Press
10 Dumbbell Hang Squat Cleans
Max strict pull-ups

Rest 90 seconds between rounds.

Photo: Jo training on board their cruise. Happy anniversary Jo & Andy. We hope your travels are amazing!!!

Come and join us for a strong man/women Saturday in the carpark.

Front Rack Carry 4 x 15m
Sandbag carry 4 x 15m

*Use the full session to work up in weight for both movements.

Photo: Lloyd. Wishing Lloyd all the best as he heads to Thailand for a Mui Thai camp for 2 weeks. Be prepared for him to be displaying his new moves upon his return.