Five rounds, each for load/time:
12 Bench Press *
Row 400/350m

Rest as necessary between efforts.

*Choose a heavy weight that allows for unbroken sets in the first few rounds.

Photo: Lou hitting the Masters League. So awesome to see so many of of our Masters competing and supporting one another. Thank you Grant for capturing these between his own workout.

Ten rounds for load/time:
5 Squat Cleans *
Run 200m

*Heavy repeatable singles

Photo: Lloyd aka Eldo – hitting a 71kg (PB) 2 rep Squat Clean. Perfectly planned and executed strategy. Look out NZ – Lloyd is coming for you!!
Thank you @grant_a_w for your awesome photography.

Let’s have some fun outside with a surprise BEACH WOD.

Time: 7:30am.

As always, we will have contingency plans for anyone with injuries.

Bring togs for a swim after the session.

Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.

Photo: Thank you to Leanne & Murphy for being part owners of Melbourne cup winner – Gold Trip, we had the honor of having the Melbourne cup in the box this morning. PS. Next time give us the winning tip. xoxo

Our IN-BOX OPEN Teams have been announced – check Facebook Members page for full details. Get ready to work hard and have lots of fun.

A huge thank you to our Team Captains- Amie, Phil, Sara & Greg.

EMOM x 30 minutes:
Min 1: Push-ups ‘X’
Min 2: Max cal Bike (45sec)
Min 3: Rest
Min 4: Pull-ups ‘X’
Min 5: Max cal row
Min 6. Rest

*Advanced athletes selected higher skilled gymnastic push & pull.

Reminder Saturday is a Beach WOD at 7:30am. Click here for details.

DRAFT NIGHT TONIGHT from 6:30pm. All registered IN-BOX OPEN athletes will be assigned a team. Come down to be part of the action.

A. Overhead squat 3-3-3-3-3

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m

Photo: Deb. Our Masters athletes are smashing it!! Deb is currently competing in two online competitions and was our 1st athlete to sign up for the IN-BOX OPEN.

A. Clean Technique (Working catch positions)
5 cycles (maintain light load)
Power Clean (1/4 catch) + Hang Power Clean (1/2 catch) + Hang Squat Clean
5 cycles (Maintain moderate load)
Power Clean (1/2 catch) + Hang Squat Clean
7 cycles (building)
Increment Power Clean or Squat Clean.

B. Five rounds for time:
10 Power Cleans 60/40kg
10 Burpees
*15 minute cap.

For time:
Run 1.6km,
Then,
6 rounds of:
12 Shoulder to Overhead 50/35kg
30second Flexed Arm Hang

Photo: Luke O hitting Masters League workout 23.2. It is awesome to see Luke getting his mojo back. Hitting the Masters League like a champ!!!

Motivation is not always the same, we all experience highs and lows. What is important is establishing your benchmark and maintaining that regardless of motivation (we recommend a minimum of 3 sessions per week). That way when your mind is ready your body is ready to switch it back on.

A. Work to a heavy triple:
Deadlifts
*15 minutes.

B. Open 17.4
AMRAP in 13 minutes:
55 Deadlifts 100/70kg
55 Wall Ball Shots 9/6kg 10″/9″
55 Calorie Row
55 Handstand Push-ups

*Score = total repetitions.

Photo: Chloe on the yoke carries. 16th birthday present put to good use @maverickstrengthequipment

AMRAP in 20 minutes:
5 Deadball/Sandbag over Shoulder *
15/10 Push-ups
15m Walking Lunge
Run 180m

*Go as heavy for the deadball/sandbag over shoulder.

Photo: Chrissie. Moving from strength to strength. So proud of everything you are achieving, especially your improvements in your weightlifting. And you are only getting better…