AMRAP in 6 minutes:
Bike 12/10 cal
Lunge x 20

Rest 2 minutes

AMRAP in 6 minutes:
Row 12/10 cal
10 Toes to bar

Rest 2 minutes

AMRAP in 6 minutes:
Shuttle Runs x 12
Deadball over shoulder x 6

Photo: Sam B hitting a personal best on Thrusters – 67.5kg for 2 reps. Awesome work Sam!!!

A. Barbell Thrusters
3 x 4 maintain light load
3 x 3 maintain moderate load
10 x 2 build in load
* Alternate sets with partner 1:1 timeframe (including weightchanges)

B. Two rounds for time of:
100 Double-unders
25 Thrusters 25/15kg
15 Pull-ups

Photo: It is awesome to have Luke back with us. He will be back to his regular coaching schedule this week.

7:00am & 8:00am sessions today.

EMOM x 10:
10m Shuttle Run
Rest 1 min.
EMOM x 10:
Dumbbell Snatch 22.5/15kg
Rest 1 min.
EMOM x 10:
Burpees
*Each of the 10 minute blocks of work will follow the death by format (increasing reps per round) however the starting point will be your choice.
Your score for each block of work will be the reps that you finish on (assuming all 10 rounds completed).
Eg. 16, 20, 14 = 50.
In this example, this athlete would have started their shuttles on 7 reps, the DB Snatch on 11 and the burpees on 5.
Don’t get it – come in anyway and we’ll explain!

A. Work to a heavy complex:
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat

B. Five rounds for time:
30 Squats
30 Lateral jumps (over 10kg plate)

Photo: You only turn 50 once so do it in style. Mark (aka Goody) completed the workout, went straight into his 50 Birthday burpees (100 – your age), then invited the 9:15am class over for cake and morning tea. What a champion. Happiest of birthdays to you Mark. We hope it is one to remember. xoxo

Five rounds for max repetitions: Dumbbell bench press Ring rows (feet in line with hands) * Choose a weight and ring row angle that allows for approximately 15 reps on the first round. Photo: Lloyd (aka Eldo) has been in Thailand on a Mui Thai camp this past couple of weeks. This photo is after his camp - obviously raw and unedited. #ELITE

Four rounds for reps:
Minute 1: Max Row (calories)
Minute 2: Rest
Minute 3: Max 10m Shuttle run
Minute 4: Rest
Minute 5: Max Bike (calories)
Minute 6: Rest
Minute 7: Lunge (Meters)
Minute 8: Rest

Photo: Grant – aka G-Dawg. When the headband is out things get serious!!!
We have this man to thank for capturing so many memories over the past years – we are externally grateful for all you do for our community. xoxo

For time:
50 Burpees
50 Toes to Bar
50 Deadlifts 100/70kg
50 Toes to Bar
50 Burpees

Photo: Nina OHS. We love having Nina & Brad back in the box, and also Nina’s dedication to working her weaknesses. We are looking forward to seeing the results of your hard work. Watch this space.

AMRAP in 20 minutes:
10 Dumbbell Push Press (Left hand)
10 Goblet Squats
10 Dumbbell Push Press (Right hand)
10 Goblet Squats
Skip 150
10 Dumbbell hang snatch (Left hand)
10 Goblet Squats
10 Dumbbell hang snatch (Right hand)
10 Goblet Squats
Skip 150

*Choose a load that allows for unbroken effort on dumbbell cycle.

For time:
Run 560m
30 Snatch
Run 860m
30 Clean & Jerk
Run 560m

Photo: Shout out to Michael who has been working on pull-up technique. It is awesome to see your hard work paying off in time for the Masters League finals.

Ten rounds for time:
10 Pull-ups
Run 100m
10 Box Jumps 24/20″
Run 100m
Rest 30 seconds

Photo: Karla working hard to master the Snatch. Such great efforts all around for snatch cycles.