Five rounds for time:
15 Power Cleans 50/35kg
15 Toes to bar
Rest 1 minute

Photo: Riley. This smiles says so much – It is great to have some extra “Razzle dazzle” in the box, and you and Nata do it with style.
We are looking forward to seeing you and Nata perform in “Legally Blond” at Caloundra/Noosa. If you haven’t already secured your tickets there is still time…

A. Back Squat 5×5

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here

Photo: Welcome to Aline. Joining us a few weeks ago her positive attitude and coachability has already allowed her to see great results. Keep up the great work. We are so excited to share your journey.

Accumulate total time in five rounds:
Min 1: 0-45sec Flexed arm hang
Min 2: 200m/180m Row
Min 3: 0-45sec L-Sit
Min 4: 10 x 10m Shuttle Run
Min 5: 0-45sec Front Support Rings
Min 6: 50 Double-unders

Photo: Welcome on board Bernie. You are absolutely smashing it!!
So awesome to see your progression in such a short time. OHS don’t happen by mistake 😀

A. Snatch (Power or Squat)
70-80-90-80-70-80-90-80-0-80-90%

*This is aimed at improving movement quality, heavy but not maximal.

B. 100 Kettlebell Swing for time:
*Complete 2 burpees at the start of the workout and add 2 burpees at the start of each subsequent minute until completion or failure (failure to complete burpees within the required minute).

Photo: Welcome to one of our newest members – Natalia. Already achieving great things. Great to have you with us – Keep doing exactly what you are doing and the rewards will come!!!

For time:
40 Back Squats 60/40kg
30 Push-ups
20 Pull-ups
40 Front Squats 45/30kg
30 Push-ups
20 Pull-ups
40 Overhead Squats 30/20kg
30 Push-ups
20 Pull-ups

Running Dumbbell “DT”
Five rounds for time:
12 Dumbbell Deadlift 22.5/15kg
9 Hang Power Cleans 22.5/15kg
6 Push Jerks 22.5/15kg

*The workout starts with a 180m run, then complete a 180m run at every 2:30minute increment until completion (Eg. 0-2:30-5:00-7:30-10:00…)

A. Back Squats 5×5

B. For time:
50-40-30-20-10 reps of:
Squats
Double-unders
(8 minute cap)

Photo: Fran working Skin the Cat progressions at the acrobatics/gymnastics workshop.

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

Rest as necessary between rounds.
Compare to last time here

Photo: Frankie. The shining star of our acrobatics workshop. Absolutely amazing watching what she can do. Awesome work Frankie.

A. Retest: Max rep strict pull-ups

B. For time (20minute cap):
20 Thrusters 40/30kg
15 C2B Pull-ups
50 Double-unders
16 Thrusters 50/37.5kg
15 C2B Pull-ups
50 Double-unders
12 Thrusters 60/45kg
15 C2B Pull-ups
50 Double-unders
8 Thrusters 70/52.5kg
15 C2B Pull-ups
50 Double-unders
4 Thrusters 80/60kg
15 C2B Pull-ups
50 Double-unders

Please note: Our regular sessions are cancelled due to the Public holiday, however come and join us from 3:30pm-5:00pm for Open Gym.

A workout will also be provided. Hope to see you then.

Photo: Some of our crew developing skills at our acrobatics/gymnastics workshop on Saturday. I hope you all enjoyed it and walked away with some new tips for homework.