In 35 minutes:
Run big loop, then in remaining time:
AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Part A.
Deadlift 5-5-5-5-5
*Re-grip and stand up between each rep.

Part B.
Five rounds for time of:
15 Dumbbell deadlift 22.5/15kg
8 Toes to bar

Part A. Snatch Technique
Hang Muscle Snatch
Hang Power Snatch
Hang Squat Snatch

Part B.
50-35-20 reps for time of:
Overhead Squats 20/15kg
*Rest 1 minute between sets.
*10 minute cut-off

Photo: Cam – one of our FIFO members. A well rounded athlete but one of the most humble people you will ever meet. To top it off an all round awesome guy. It is always great having you in the box!!!

AMRAP in 20 minutes of:
Run 200m
12 Pull-ups
24 Kettlebell Swings 24/16kg

Photo: We are happy to welcome Leigh to our community. Full of energy and positivity and responsive to coaching – you are doing everything right. We look forward to sharing your progress.

For time:
20 Front Squats 80/55kg
150 Double-unders
40 Ball Slam 20/12kg
20 Front Squats
40 Ball Slam 20/12kg
150 Double-unders
20 Front Squats
*Front squats are from the ground – as a guide, have the ability to do the 1st set in 2 efforts eg. 12/8.

Five sets for load:
1 Shoulder Press +
3 Push Press +
5 Push Jerk
*Performed as a continuous set of 9 repetitions.
*Aim to increase weight on each set.

Optional finisher: Death by Burpees
*Complete 1 rep on the 1st minute, rest out remainder of the minute. Complete 2 reps on the 2nd minute, rest out remainder of the minute. Continue with format until you can no longer achieved the required number of repetitions within the minute.
*Advanced athletes start at higher repetitions.

Photo: I often say “age is just a number”. Deb is a great example of this… constantly improving and like fine wine getting better with age.
Want to be better? Be consistent and work hard. Don’t look for short cuts because there aren’t any. Nothing beats the feeling of satisfaction from achieving something you have worked hard for.

Four x 3 minute rounds:
15 dumbbell squat (2 x 22.5/15kg)
12 pull-ups
Max. rep 20″ box step over 20″ (1 x 22.5/15kg)
Rest 3 minutes.

EMOM X 30 minutes:
Min 1. Row (cal)
Min 2. Rest
Min 3. Bike (cal)
Min 4. Rest
Min 5. Shuttle run x 15m
Min 6. Rest

For time:
40 Toes to Bar
30 Burpees
20 DB Push Press 22.5/15kg
3 min. Plank
20 DB Push Press
30 Burpees
40 Toes to Bar

Part A.
Overhead Squats 7-7-7-7
*Working from racks

Part B.
Partner workout:
20-2 repetitions for time of:
Dumbbell Snatch 22.5/15kg
Squats

*One partner starts on Dumbbell Snatch the other on Squats. Alternate through movements until all repetitions are complete. You can not move onto the opposite movement until your partner has finished their repetitions.

Photo: Air High Fives to this fabulous lady who turns 30 today ;D
Yes we wished her an early birthday yesterday- Penny celebrates a birthday week!!