A. Work to a heavy Clean & Jerk (12 minutes)

B. For max reps:
0-2 minutes:
Max Clean & Jerk 70/47.5kg
2-4 minutes:
Max Toes to Bar
4-6 minutes:
Max Clean 70/47.5kg
6-8 minutes:
Max Chest to Bar Pull-ups
8-10 minutes:
Max Deadlift 70/47.5kg
10-12 minutes:
Max Bar Muscle-ups

Photo: Thank you again to @grantwilliamsphotos for this awesome photo of Deb.

Two rounds for max calories/reps:
5 minutes: Bike
5 minutes: Row
5 minutes: 15m Shuttle Runs

*30 minutes of continuous work. Transition time is included in the 5 minute efforts.

Photo: Grant our in house photographer. Be sure to follow him on Instagram @grantwilliamsphoto

A. Front Squat – Week 2 of 7
5 x 5 Pause Front Squats @ approx. 80% of 5RM

B. EMOM x 12 minutes:
Min 1: 10-15 Dumbbell Thrusters (2×22.5/15kg)
Min 2: 10-15 Burpees
Min 3: 50 Double-unders

Five rounds, each for time:
Row 400/350m
15 Burpees (over Parallettes)

Compare to last time (5th April) here

Photo: Chloe completed the Downunder online qualifier last week – 4 workouts over 5 days. She achieved 3rd in the FUTURES division (Oceania 16-19year). Top 8 qualifying for the Downunder Championship in Wollongong in Dec 1-3rd. Thank you so much to @Grantwilliamsphoto for capturing these special moments. Xo

Five rounds:
Dumbbell Bench Press 10-12 reps
Pendlay Row 10-12 reps

B. Three rounds for max reps:
Strict pull-ups + push ups
Rest 2 minutes

Partner workout
For time:
Ascending Snatch ladder
2-4-6-8-10 (Touch & Go)
Run 2km (weir and back)
Ascending Clean & Jerk
2-4-6-8-10 (Touch & Go)

*1 barbell/weight for all movements
Both partners to complete all repetitions in YGIG format. Eg. 2-2-4-4-6-6…(30 reps each)
*Choose a load that allows for unbroken touch ang go repetitions.

In 35 minutes complete:
Three rounds of the following, each for time:
A. 20 calories Bike
15 V-ups
20 Push-ups

Rest

B. 20 calories Row
15 Toes to bar
20 Pull-ups

Rest
*Score = Total work time.
Use 35minutes anyhow to achieve your overall best work time. Must alternate between A & B.

Photo: Congratulations to Lewis on his personal best Front Squats. It is great to see everything coming together for you. Keep up your great work!!!

A. Week 1 of 7: Front Squat Progression
Front Squat 5-5-5-5-5

B. Strict Press 5-5-5-5-5

Partner workout
For time:
50 Burpees (over partner – plank)
50 Deadlifts 85/55kg
50 x 15m Shuttle Runs
40 Burpees (over partner – plank)
40 Deadlifts 85/55kg
40 x 15m Shuttle Runs
30 Burpees (over partner – plank)
30 Deadlifts 85/55kg
30 x 15m Shuttle Runs

* Share work anyhow between partners

Photo: Welcome to one of newest members, Diego. In only a few weeks we have seen you move from strength to strength. Your positive energy and coachability will see you get the most out of training. Great to have you on board!!

A. Technique – Hold/Build in load as movement determines.
Power Clean + Push Press + 2 Jerks
*Advanced athletes complete 1 Push Jerk + 1 Split Jerk

B. Ascend as far as possible in 10 minutes:
Unbroken Double-unders 10-20-30-40…
*Sets must be completed unbroken before moving onto next set.

Scale: Reduce increment. Eg. 5-10-15-20…
Option 2: 10 minute EMOM: ‘X’ double-unders or 30sec on/30sec off