OPEN GYM from 4pm-6pm
Skill development – Ring Muscle-ups
Feel free to come any time during the session. Work your weakness or boost your ego by working your strengths. Hope to see you there!!

AMRAP in 20 minutes:
3 Devils Press (2 x 22.5/15kg)
6 Toes to bar
30 Double-unders
Rest 30 seconds

*Advanced athletes: aim for unbroken efforts. Scale up to drag rope.

Photo: Caitlin continues to move from strength to strength. It is great being a part of your journey.

Snatch Technique drills
*Emphasis on developing snatch mechanic with light weight or PVC (Focus position and speed)

3 minutes:
3 sets of 3 reps, then swap with partner
1. Ground/Mid shin
2. Above knee
3. Extended position (triple extension)

3 minutes:
2 sets of 2 reps, then swap with partner
1. Muscle Snatch from hang (focus extension, fast turn over, keep bar close)
2. OHS slow and controlled

B. 12 minutes (Increment in weight as quality allows)
Power Snatch + Hang Snatch (any style) *
*Focus on bar path, speed and catch position.

C. Optional:
3 Rounds for quality:
10 second L-Sit hold (Scale to tuck hold)
15 second Handstand hold (Wall hold)
Rest 1 minute between rounds

For those needing a recovery session try this 20 minute Stretch routine
Mobility (10 minutes)- 10 minute Stretch routine/Roll/Sauna

For time (20 minute time cap):
6 Rounds:
5 Pull-ups
10 Push-ups
15 Squats
4 Rounds:
5 Chest to bar pull-ups
10 Dips
15 Goblet Squats 24/16kg kettlebell
2 Rounds:
5 Bar Muscle-ups
10 Handstand Push-ups
15 Single leg squats

*20 minute cap.
Score= total reps.

Photo: Brad- Our life wouldn’t be the same without this guy. Thank you for all you do for everyone 🙏

A. Press progression (from racks)
Strict Press 5-5-5-5-5
Push Press 3-3-3-3-3
Jerk 1-1-1-1-1

B. Choose one of the following:
Run 3.2km,
Run 2km,
3 x 860m Run (each for time, on a 6 minute cycle)

Photo: Welcome to Laure.

A. Back Squat 10-10-10

B. Three rounds for time:
10 Cleans 60/40kg
10 Front rack lunge 60/40kg
Run 360m

Photo: Russ is currently sporting a 1930’s Robber Baron moustache, for Movember, which highlights mens mental health and suicide prevention, among other issues.
In 2023, there were 2419 male deaths by suicide in Australia. Approximately 75% of all suicides are men.
If you would like to donate to a great cause please use the link DONATE HERE

Join Luke at 7am or 8am. Please ensure you have booked into Mindbody.

Team Workout – In teams of 3

A. Max meters in 20 minutes:
Row/Plank
B. Max meters in 20 minutes:
Echo bike/Dead hang

Score: Row + Echo/2.5 = Total

P1 on machine, P2 on static movement, P3 on Rest.
Rotate P3 machine, P1 static movement, P2 Rest
Rotate P2 machine, P3 static movement, P1 Rest

Static movement must be held to accumulate meters. Swap as often as you like. Must maintain order of rotation.

Photo: Russ & Lexi. Couples that train together make me happy!!!
We call this date day – hopefully everyday.

OPEN GYM 4pm & 5pm: ROPE CLIMB TECHNIQUE – The perfect time to dial in your skills. Especially for those that hit rope climbs for the first time on Saturday.

A. Power Snatch Technique (For quality build up to 80% of 1RM)
(15minutes)

B. Increment as far as possible in 10 minutes:
1 Bar Muscle-up (2-3-4-5-6…)
2 Alternating Dumbbell Snatch 22.5/15kg (4-6-8-10-12…)
Run 180m

*Scale: Choose the most difficult repeatable gymnastics pull.

Photo: A simple yet beautiful photo that represents so much – the support of two best mates competing in a sport they love. Coming across this one today, it bought tears to my eyes.
I have so much love and respect for both of these beautiful men and are so grateful they came into our lives- Brad & Greggy.
Thank you @Granttakesphotos for capturing this moment and so many more.

A. Front Squat (From ground)
5-5-5-5-5

B. Three rounds for time:
30 Wallball 9/6kg *
90 Double-unders

*Advanced athletes aim for unbroken efforts.

Photo: Will there be a new crowned champion for the Fish Game in 2024? Luka has just taken the TOP SPOT with a score of 1980. Time is ticking if you want to be one only one wearing this prestigious hat.

A. EMOM x 7
Tempo Gymnastic Push (Push-up/Dip/Handstand Push-up)
Timing from top of repetition 3-3-0 = 3 seconds top + 3 second decent + dynamic up. Advanced athletes add pause in the bottom of repetition.

B. 20 minutes:
Run 360m (Slow)
Run 360m (Fast)
*Aim to maintain consistency through fast pace runs (5 second spread)
*Use slow run as recovery but do not walk.

Goal:
Fast athletes (5 rounds – 3600m)
Intermediate (4 rounds – 2880m)
Beginner (3 rounds – 2160m)
*Use data from last week and aim to improve.