Five rounds:
3 minutes on/3 minutes off:
Run 360m, then
Ascend for remaining time:
1 Dumbbell Clean & Jerk (2 x Dumbbells)
10m Overhead Carry,
2 Dumbbell Clean & Jerks
10m Overhead Carry …
Continue to increase C&J by 1 rep per round.

*Restart each round at 1 Clean & Jerk

Photo: Luke – he got the 100kg jerk. Thank you to this champion for taking the Friday & Saturday sessions so we can get away for a family weekend. We are so grateful!!

Two rounds for time of:
30 Wall ball 9/6kg
30 Calorie Bike
30 Toes to bar
30 Hang Power Cleans 60/40kg
30 Front Squats

*Movements can be completed in any order however all 30 reps need to be completed prior to moving on.

Photo: Sophie, who is one week into her school volunteer trip to Cambodia. Experiencing the culture, providing school supplies, teaching kids, and assisting in the medical center. Keep spreading kindness Sophie – We are so proud!!

A. Snatch Pull + Hang Power Snatch + Hang Squat Snatch
*Build in weight across 10 sets.

B. Death by 10m.

Photo: A shout out to Luka who completed 30 Bar Muscle-ups for time in 2.56, with his first 19 unbroken. Awesome effort Luka!!!

A. Choose an option:
1. EMOM x ‘X’
2. 5 x Max effort Gymnastic pull (2 minutes rest)
3. For time: 30 Muscle-ups or 100 Pull-ups (10 minute cap)

B. EMOM ascend as far as possible:
Min 1: 2 Burpees, max kettlebell swings
Min 2: 4 Burpees, max kettlebell swings
Min 3: 6 Burpees, max kettlebell swings
… Continue with format.
Add 2 Burpees each minute until you fail to get onto the kettlebell.
*Score is total number of kettlebell swings completed. Record rounds for comparison.

Photo: Welcome back Sam. It is great to have you back with us. Xo

A. Bench press 10-10-10-10

B. For time:
30 Push-ups
90 Double-unders
20 Push-ups
60 Double-unders
10 Push-ups
30 Double-unders

Photo: Sometimes things get serious with Dob Hine!!!

A. Overhead Squats 5-5-5-5-5 *
*From rack

B. 3 Rounds for time:
10 Dumbbell deadlift (Right hand)
10 Hang Snatch (Right hand)
10 Overhead Lunge (Right hand/left leg)
10 Dumbbell deadlift (Left hand)
10 Hang Snatch (Left hand)
10 Overhead Lunge (Left hand/right leg)

Photo: An awesome photo of Andrew. I know he would be disappointed if I didn’t share it. xoxo

Car park workout with Dob.

Five rounds for time:
10 Deadball over shoulder *
10 x 15m Deadball front carry
10 x 15m Shuttle Run

*Choose a heavy but repeatable weight for DBOS.

Photo: Some big weights being thrown around yesterday from both our ladies and men. Cam hitting a PB of 130kg Squat Clean.

A. Work to a heavy Squat Clean

B. “Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

Compare to last time here

A. Death by Gymnastic Pull

B. Partner workout
Ascending ladder for 10 minutes:
Row/Ski 100m -150m-200m-250m…
or
Bike 200m-300m-400m-500m…
Complete as many efforts as possible in a YGIG format.

Poster: In the cooler months it is easy to over indulge in comfort foods. For most of us and 80/20 rule works well, allowing us time to be relaxed without undoing all of our good work.
Hand portions are a great visual for meals without having to weigh and measure – Simple yet effective. Give it a try!!!

For total time:
2 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
4 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
6 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
8 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees
Rest 1 minute
10 Wall Walks
20 Dumbbell Snatch 22.5/15kg
15 Burpees

Photo: Greg mastering wall walks during this years Open.
At 73 years young, Greg’s consistency in training, effort, focus and dedication to working his weaknesses is nothing short of inspiring.
Competing in the 2022 he discovered that wall walks were a weakness, so in true Greggy style, he built a wall and practice every week, so was ready when wall walks came up in the next open. You truly are a champion!!
Thank you to Grant_a_w for capturing our special moments.