A. Overhead Squat Progression (Week 3)
5 x 3 (Tempo + Pause 3-2-1) + 2 OHS
*Weight 70-80% of 3RM
*Maintain load across all sets

B. 30-20-10 reps for time:
Toes to bar
Kettlebell lunge (Goblet 32/24kg)

Photo: Congratulations to Michael for achieving so much during the Masters League 2023 – New Zealand. You did absolutely amazing and we couldn’t be more proud!!!

Five rounds for time:
10 Dumbbell Bench Press *
10 Power Cleans *
Run 360m

*Weight guide:
Bench press- Go as heavy as possible for unbroken bench on the first round.
Power Cleans – Choose a weight which you could complete some touch & go reps (capacity test)

Photo: An awesome Saturday session at the beach!! Some worked a little harder than others, pick who – Greggy & Dani A 😀

Time to get outside and enjoy the beautiful Sunshine.
Come and join us at 7:30am for a Beach WOD.

Click here for meeting point and map.

Photo: Grant – The awesome guy behind the camera. Friday afternoon photo shoot at the gym – Thank you Grant for putting so much into our community.
Be sure to follow him @Grantwilliamsphoto

A. Five rounds:
1 Strict Press + 3 Push Press + 5 Push Jerk
Compare to last time here

B. Eight rounds of:
Fast Run 180m/Row 200m
Recovery Run 180m/Row 200m*

Aim to maintain close to average pace from last week (5sec spread)
Use 2nd effort as recovery allowing you to hit your timings on your fast effort.

Photo: Amie. Thank you GrantWilliamphoto for sharing some great memories.

Partner workout
30 minute AMRAP:
5 Deadlift 100/70kg (Int 80/55kg) (Nov 60/40kg)
10 Burpees (over barbell)
20 Double-unders
Run 200m

*P1- Completes reps
P2 completes Run, then swap.
Score = total rounds + reps

Photo: Luke smashing yesterday’s workout. Awesome work!!!

SATURDAY BEACH WOD – Click here for details.

A. Weighted Pull-ups
3-3-3-3-3 *Increment or hold load

B. AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 Box Jumps 24″/20″

Scale:
2 Bar Muscle-ups/Chest to bar pull-ups
4 Dips/Push-ups
8 Box Jumps

Photo: Chris mid swing- thanks to @grantwilliamsphoto.
Be sure to follow Grant on Instagram.

Warm-up: Technique focus (light to moderate load)
Power Snatch + BTN Push Press + Snatch Balance

Overhead Squat Progression (Week 2)
5 x 4 (Tempo + Pause) OHS + 1 OHS
*Weight 65-75% 3RM
*Maintain load across all sets

Optional Finisher:
FISH GAME (Row) or
Tabata Bike (8rnds 20on/10off)
or
Front Squats (Additional Strength Session)
5-5-5-5-5

Photo: Our boy!! Thank you so much @GrantWilliamsphoto for these great shots of Jesse.

Three rounds for max reps:
In 2 minutes:
Row 1 minute – Max calories
Max Dumbbell Snatch 22.5/15kg

Rest 2 minutes

In 2 minutes:
Bike 1 minute – Max calories
Max Push-ups

Rest 2 minutes

In 2 minutes:
10m Shuttle Run 1 minute – Max reps
Max Goblet Lunge 24/16kg KB
Rest 2 minutes

Photo: Congratulations to our Masters League crew who competed in New Zealand these past few days. We are so proud of your efforts!!
Enjoy your after party!

Partner workout
Four rounds for time:
Run 560m (together)
50 Kettlebell Swings 24/16kg
30 Burpees

*Run together, then share repetitions anyhow.
*Advanced athletes, run together, then divide reps via 25 Unbroken KB Swings, 15 Burpees.

Photo: Thank you @GrantWilliamsphoto for this awesome photo of Danielle.

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