A. 20 minutes of:
Hang Squat Clean + 2 x Front Squats *
*Pause in the catch position of Clean & Front Squats for 2 seconds.

B. Back Squat (5-3-1) (Cycle 1: Week 3)
75% x 5
85% x 3
95% x 1+ 
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.

AMRAP in 20 minutes:
Run 360m
21 Kettlebell Swings 24/16kg
12 Strict Pull-ups
Run 360m
21 Ball Slams 20/12kg
12 Strict Handstand Push-ups

3 sets:
1 Strict Press
3 Push Press
5 Push Jerk

3 sets:
3 Push Press
5 Push Jerk

3 sets:
5 Push Jerk

*Increment weight across the sets.

Photo: Lexi – wall climbs.
Enjoy the challenge- it makes the journey all the better.

Team or Partner WOD:
For maximum load achieved in 30 minutes:
In 5 minutes:
Run 360m
Snatch/Power Clean/ Thruster/Power Clean/Snatch
Rest 1 minute.

*Each athlete choses their own load to be held across all movements with the aim of maximum load lifted throughout the workout.
*Team members do not have to use the same load.
*Only one member accumulating repetitions at a time.
*Strategy should consider- repeatability of load. I.e. Light loads higher repetitions, Heavy load- fewer repetitions.

First round, all members complete 360m. All members must be back to commence repetitions. One member working at a time with work shared anyhow. Each member to keep track of their own repetitions.

Team with the highest load wins.

This is so much “FUN”- you don’t have to be the strongest lifter to take the win here. Strategy is key!!!

ENJOY!!!

For time:
Row 750m
50 Toes to Bar
Run 1km (Bridge & Back)
50 Toes to Bar
Bike 2km

A. Back Squats (3-3-3) (Cycle 1, Week 2)
70% x 3
80% x 3
90% x 3+ 

B. 6 x 360m Run
Rest 1 minute between efforts

Photo: I came across this flash back from Torian. It makes me so happy to have so much love and support in our community- thank you.

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Photo: Mark during the “In Box Open” courtesy of Andy Holt.

A. Ten sets x 3 Push Press *
*Maintain a close spread in load across sets.

B. Ascend for 10 minutes:
Double-unders: 10-20-30-40-50-60-70 etc. reps.
*Sets must be unbroken to count.

Both 7am & 8am sessions will be running. Be sure to book in.

Five x 3 minutes rounds for max reps:
180m Run
25 Kettlebell Swings 24/16kg
Max Strict pull-ups
*Rest 3 minutes
Complete a 60second plank during your 3 minute rest break.

Photo: Alley Oops- Support local business.
Our good friend and athlete Timmy is part owner of Alley Oops.
Due to COVID lockdowns these guys have taken more than their fair share of knock downs. We are fortunate enough to be able to continue to offer alternative training options during lockdowns, business such as theirs however don’t have the same option.
This is an amazing facility let’s assist them in getting their business to thrive. Please LIKE & Share their Facebook page and better still go and join them for a skate or scooter.