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.

A. EMOM x 10 minutes:
‘X’ Strict Toes to bar/Knees to elbow

B. AMRAP in 15 minutes:
5 Toes to Bar
10 Hand release Push-ups
30 Double-unders

*Advanced athletes Strict Handstand push-ups, Drag rope double-unders

Photo: Our Masters League crew have made their way to New Zealand. We wish you all the best for the competition and most of all have fun!!! Bodo, Deb, Greg & Michael.

A. Handstand Skills
EMOM x 10 minutes:
Handstand Holds, Shoulder Taps, Wall Walks or Handstand Walk

B. For time:
6-9-12-9-6 reps:
Dumbbell Thrusters (heavy to match the difficulty of pull movement)
Strict Chest to Bar Pull-ups

Scaling: Strict Pull-ups/Kipping C2B/Kipping/Ring Row

Photo: Pull-ups can be completed anywhere. Think outside of the box.

A. Overhead Squat Progression
Improve position and stability of movement. Lighter loading better than too heavy.
5 x 5 Tempo + Pause Overhead Squats (3-2-1)
60% -70% of 3RM OHS.

B. Eight x 180m Run/200m Row
Work/Rest 1:1

*Base your pace off last Thursday’s longer effort (360m run/400m row)
Eg. Average 400m row 1.58 – then goal for 200m row approx. 59 seconds.
*Aim to hold pace across all rounds.

Photo: Maya during yesterday’s workout. It is great seeing Maya move from strength to strength. Keep up your great work!!

A. Cleans (Power or Squat)
EMOM x 3 minutes
3 Cleans (Light load)
EMOM x 3 minutes
2 Cleans (Moderate load)
6-15 minutes:
2 Cleans (Incrementing to a heavy double for the day)

B. Partner Workout
Five rounds, each for time (TGIG)
5 Power Cleans
10 Burpees (over barbell)
*Choose your heaviest load that allows for some touch and go (3-2) repetitions early on.
* Record individual total work time to complete 5 rounds.

Link- We could not be prouder of our Wild Life Warrior – Winnie.
At such a young age Winnie shows compassion beyond her years. She has taken it upon herself to raise money to assist injured animals and keep our environment clean. Proving one human can have a huge impact.
Thank you for your kind, caring nature and inspiration you give to all of us Winne. You are a very special human!!!!

Please click here to watch Winnie’s story and some of the animals she’s been supporting. For anyone that would like to assist Winnie, donations of bottles would be greatly appreciated.

AMRAP in 30 minutes:
Deadball carry + 6 Ground to Shoulder (1 rep every 3m)
Bearcrawl 20m
Run 180m
30 Squats

Photo: Our Teen crew Friday afternoon. Sibling training at its best. This makes my heart sing!!! Awesome work crew!!!

Every 4 minutes x 5 rounds:
12 Toes to Bar
5 Wall Walks
12 Toes to Bar
16 DB Goblet Lunge (alt.) 22.5/15kg

A. Five rounds:
3 Overhead Squats + 5 Front Squats
(build to a moderate load. Rerack between OHS & Front Squat efforts)
then,
Build to a 3RM Overhead Squat

B. Four x 360m run/400m row
Work/rest approx. 1:1

Photo: Geordie during our Front Squat Progression. Working quality movement at submaximal weights allows for improvement and strengthening in positions. Our front squat progression was a great reflection of this – resulting in massive PBs during our retest. We are now moving into an Overhead squat progression – let’s see the difference we can make.

30 Rounds for time:
1 Muscle-up
2 Box Jumps 24/20″
3 Burpees

Photo: Our girl bringing home the Gold – Oceania Weightlifting Championships.