7 & 8am sessions available. 7am is currently booked with 6 in reserve. It would be great to spread out numbers between the two sessions. If you are able to attend the 8am it would be greatly appreciated.

For time:
Run 360m
16 Dumbbell Snatch
16 Bar Muscle-ups
64 Double-unders
Run 360m
64 Double-unders
16 Bar Muscle-ups
16 Dumbbell Snatch
Run 360m

*Workout taken and modified from the Proven Program.
As always – suitable scaling options will be available.

Photo: 3 Stooges = true team love!!

A. Complex- Build for a max for the day
Hang Power Clean + Front Squat + Hang Squat Clean + Front Squat

B. Optional
EMOM x 10 minutes:
1-5 reps Strict Gymnastic Pull/hold*

*Choose a pull/hold which promotes strength development and maintain repetitions across each minute.
Advanced athletes add load to Strict Chest to Bar pull-ups to keep repetitions under 5.

Photo: It is someone specials birthday today. This person doesn’t like a fuss so I won’t mention any names 🙂

Five rounds for time of:
5 Devils Press (2 x 22.5/15kg)
10 Box Jump Overs 24/20″
15 Toes to Bar

Reminder: 5:30pm will be the Nutritional Presentation. Open gym will also be optional during this time.

A. Back Squat (Cycle 3, week 4- Deload)
40% x 5
50% x 5
60% x 5

B. EMOM for 10 minutes:
Min 1: Run 180m
Min 2: Max L-Sit in 30seconds (completed at 0-30sec)

Reminder our Nutritional presentation will be on Wednesday at 5:30pm – be sure to book in.

For time:
1 x complex *
30 Double unders
2 x complex
60 Double unders
3 x complex
90 double unders
4 x complex
120 double-unders
5 x complex
150 double-unders
4 x complex
120 double unders
3 x complex
90 Double unders
2 x complex
60 double unders
1 x complex
30 double unders

*Complex= 3 deadlift, 2 Hang Power Clean, 1 x jerk 70/47.5kg

“Cindy”
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Previous results:here

10-9-8-7-6-5-4-3-2-1 reps for max load:
Front Squats (Taken from ground)
Run 180m

(16 minute cut-off)
*Your goal is:
1. To complete the WOD in the 16:00min time cap.
2. Strategize to move your heaviest load.
*Note:80kg complete in 15:59mins would win over 79kg completed in 14:00 mins.

Photo: Fran & Winnie. This makes me so happy- Mum and daughter twinning. I am now living through Fran as Chloe’s not so keen anymore.

EMOM x 20 minutes:
Min 1: 7 Push Jerk
Min 2: 7-10 Toes to Bar

*Must be a Push-Jerk (taken from ground). Choose your own load.
*Maintain weight and toes to bar repetitions across all sets.

Photo: Chrissie. She has been working hard since returning from their around Australia travels. Still continuing to see huge improvements across the board including achieving Overhead Squats and picking up her run pace. Great work Chrissie!!!