EMOM x 30 minutes:
Minute 1: Row 20/16cal
Minute 2: 50 Double-unders
Minute 3: Rest
Minute 4: 20 Kettlebell Swings 24/16kg
Minute 5: Max 15m Shuttle Run
Minute 6: Rest

We hope you all had a wonderful Easter break and are looking forward to seeing you all back in the box this week.

For time:
100 Burpee Pull-ups (6″ Jump)
100 Dumbbell Thrusters (2 x 15/10kg)

*Partition repetitions anyhow.

Photo: Deb mid Snatch.
This weekend gave me some time to reflect on our amazing community. I can’t describe how blessed I feel daily to be surrounded by a group of people who truly give unconditional support to one another both inside and outside of the box. I believe you get what you put out in life – keep doing exactly what you are doing, spread the love…. we are all better for it!!!

Hope you are enjoying your long weekend with friends and family.
We are closed for the long weekend, however for those wanting to get a workout in here is one you can do from home.

EMOM x 20 minutes:
Min 1. ‘X’ Push-ups
Min 2. Max repetition Burpees
Min 3. ‘X’ Sit-ups
Min 4. Max 10m shuttle runs

*Select a number of Push-ups and Strict Sit-ups that allow for perfect movement and aim to maintain across all rounds.

Post your results to the members page.

We are closed for the Easter Long Weekend.

Wishing you all a wonderful break with friends and family.

A. Back Squats 5-5-5-5-5

B. Push Press 3-3-3-3-3-3-3 *
*Bar taken from the ground.

Photo: Two of our little champions Lara and Izzy – amazing efforts on completing your first triathlon (Pink Tri). We are all so proud of you!!!

For time:
50 Cal Bike
50 Toes to Bar
50 Box Jumps (Compulsory step down)
50 Cal Row
50 Burpees

Photo: Lloyd. One of our awesome Masters – ready to take on the next stage of Masters League comp early May.

A. Muscle Snatch + Hang Snatch + Snatch
*Build in load across several sets. Progressively discard the Muscle Snatch and then the Hang Snatch as they become limiting. Continue on for a max Snatch for the day.

B. For time:
50 Kettlebell Swings
75 Squats
50 Kettlebell Swings
*Aim for unbroken sets.

Photo: Sara and her crew for the Pink Tri. Awesome work to all of the beautiful ladies and kids that competed.

“Lynne”
5 Rounds for Max Reps:
Bench Press (BW/ 75% BW)
Pull-ups
*Rest as necessary between rounds.

Photo: Kim & Nata (Mum & daughter) nothing like family training days.