*Thank you and well done to everyone who was involved in the competition over the weekend! As always you did our gym proud. If anyone has any good photos, please share them on our Facebook page.

EMOM x 20 min:
1. 30 sec. Row
2. 30 sec. Burpees
3. 30 sec. Shuttle 10m
4. 30 sec. Roll to Candlestick
*Please note if you competed on the weekend and would like something a little less strenuous, this workout can be easily modified to achieve that.

*7am session only today.
*Happy Birthday to Murph!

AMRAP in 20 min:
Run 200m
1 Clean and Jerk
*Increment the reps of the clean and jerk by 1 each round.
*Use the same load throughout the workout.
*Total kg lifted is your score.

With a continuously running clock…
0-5 min.
Row 1000m
5-15 min.
EMOM: 15 UB Kettlebell Swings 24/16kg
15-18 min.
Max Pull-ups

*There are a couple of teams for this weekends competition who are in need of members.  If you are able to step in, please let us know to save these teams having to forfeit.  Thanks.

A. Pause Front Squat + Front Squat
*5-7 sets to work to a max for the day.

B. Ascend as far as possible in 10 minutes:
5 Wall Ball
10 Wall Ball
15 Wall Ball
20 Wall Ball
25 Wall Ball
30 Wall Ball
etc. etc.
*sets must be unbroken to count.
*10/6kg
*The goal is to get through to the 30-40 rep range – don’t let your ego get in the way and scale appropriately to get the desired outcome.

A. EMOM x 9:
1. 20-40 Double-unders
2. 20 sec. hollow hold
3. 20 sec. handstand hold.

B. Five x three minutes rounds rounds:
10 x 20m Shuttle Run
15 Box Jumps 30/24″
Max effort Toes to Bar
*Rest 1 min. between rounds.

A. Hang Clean + Front Squat
*10 minutes to build to a heavy set.

B. For time
For time:
25 Front Squat 40/30kg
25 Burpees (over barbell)
20 Front Squat 50/35kg
20 Burpees
15 Front Squat 60/40kg
15 Burpees
10 Front Squat 70/45kg
10 Burpees
5 Front Squat 80/5kg
5 Burpees
*Compare to last time (June 18th) – here.

EMOM x 20:
1. 1 Shoulder Press, 3 Push Press, 5 Push Jerk
2. Pull-ups (5-10 reps)

*Don’t forget Nikki’s Birthday party on Saturday night – everyone is welcome.  Details can be found in the gym.

A. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible over 5 sets.

B. AMRAP in 10 min of:
30 Weighted Lunges 20/15kg
15 Knees to Elbows