A. Deadlift
3-3-3-3-3-3-3 *Build in load, heavy not maximal (Working on eggshells)

B. Five x 2 minute rounds (20 minutes)
15 Deadlift 80/50kg
Max Burpees over barbell

Rest 2 minutes
* Complete 60 second plank during rest break.

A. Front Squats 5-5-5-5-5
*Increase/hold load as movement allows

B. EMOM x 16 minutes (4 rounds)
Min 1: 40 Double-under (30 seconds) + Max meter handstand walk
Min 2: Front rack Sandbag carry 30m
Min 3: 10 Wallball + 10 Pistols
Min 4: Rest

*Scale for Handstand walk- Handstand hold/decline shoulder taps
Scale for pistols: Goblet Squats 22.5/15kg

Photo: Kirthi. So proud of this lady!! Choosing to make a positive change – showing up for herself, committing to the IN-BOX Open and challenging herself. Keep up the great work!!!

For time:
15 Bar Muscle-ups
15 Power Cleans 70kg/47.5kg
Run 400m
12 Bar Muscle-ups
12 Power Cleans
Run 400m
9 Bar Muscle-ups
9 Power Cleans
Run 400m
6 Bar Muscle-ups
6 Power Cleans
Run 400m
3 Bar Muscle-ups
3 Power Cleans
Run 400m

*Advanced athletes 70/47.5kg
Intermediate: 60/40kg + Reduced volume Bar Muscle-ups (10-8-6-4-2)(5-4-3-2-1), then Chest to bar pull-ups/pull-ups.
*25 minute cap

Come & join us for an Open Gym session from 4pm-5pm.

Hope to see you then.

Both 7am & 8am sessions will be running.
Chloe will be completing this workout in the 8am session for anyone keen to join her.
*Please remember suitable scaling options will be available.

“Encroachment”
For time (15 minute cap):
3 Wall Facing Handstand push-ups
3 Dumbbell Front Rack Lunges 22.5/15kg
6 Pistols
6 Wall Facing Handstand push-ups
6 Dumbbell Front Rack Lunges 22.5/15kg
12 Pistols
9 Wall Facing Handstand push-ups
9 Dumbbell Front Rack Lunges 22.5/15kg
18 Pistols
12 Wall Facing Handstand push-ups
12 Dumbbell Front Rack Lunges 22.5/15kg
24 Pistols
15 Wall Facing Handstand push-ups
15 Dumbbell Front Rack Lunges 22.5/15kg
30 Pistols
– Rest 2 minutes-
15 Deficit Handstand Push-ups 4/2″
15 Double Dumbbell Overhead Walking Lunge 22.5/15kg
30 Pistols
12 Deficit Handstand Push-ups 4/2″
12 Double Dumbbell Overhead Walking Lunge 22.5/15kg
24 Pistols
9 Deficit Handstand Push-ups 4/2″
9 Double Dumbbell Overhead Walking Lunge 22.5/15kg
18 Pistols
6 Deficit Handstand Push-ups 4/2″
6 Double Dumbbell Overhead Walking Lunge 22.5/15kg
12 Pistols
3 Deficit Handstand Push-ups 4/2″
3 Double Dumbbell Overhead Walking Lunge 22.5/15kg
6 Pistols

Intermediate Scale: Dips/Push-ups, Goblet Squats

A. Snatch Technique (Increment in load)
5-5-5-4-4-3-3-2-2

B. Increment for 15minutes:
2 Power Snatch
2 Overhead Squats
40 Double-unders
4 Power Snatch
4 Overhead Squats
40 Double-unders
6 Power Snatch
6 Overhead Squats
40 Double-unders
etc… continue with format

Adv. 50/35kg
Int. 40/30kg
Beg. 20/15kg

Five rounds, each for time:
Row 400/350m
15 Burpees (Over Parallettes)
*Rest between efforts.

Compare to last time here

Photo: When Nata isn’t in the gym, she is owning the stage. Don’t miss seeing her in action in “In Flight Entertainment” this April. Click here for ticket purchases (Friday 19April 7:30pm, Saturday 20April 2pm & 7:30pm).

10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load throughout all repetitions. All reps must be completed unbroken.

Compare to last time here

Photo: Congratulations to Deb (our International competitor) placing 3rd in her division at Masters League in Phillipines. What a champion!!

AMRAP in 20 minutes:
7 Chest to Bar Pull-ups
14 Kettlebell Swings 32/24kg
Run 360m

Photo: Tilly & Ava. You are your child’s greatest inspiration. Tilly completing the Open 24.3 at home, guess who wanted to join her. I love this!!!