A. Overhead Squats 10-10-10 *
*Bar taken from the ground

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

*12 minute cut-off

A. Back Squat 5×5

B. Ascend as fast as possible in 8mins:
2 Push-ups
2 Dumbbell Squat Cleans 2 X 22.5/15kg
*Increment reps by 2 per round.

Grab a partner for this one!!!

A. EMOM x 10 minutes:
1 Hang Clean
*Increment weight each round to find a max weight for the day.
*Perform 50-45-40-35-30-25-20-15-10-5 Double unders following your lifts.

Warm up on an empty barbell only.
You must complete Hang Clean and Double-unders within the minute for RXD.

B. For time:
2km Run (Weir and back).

Photo: Mel. It is awesome seeing this wonderful lady moving from strength to strength. Keep doing what you are doing Mel- you are smashing it!!

Three rounds of:
In 3 minutes:
10 Burpees
25 Squats
Max Cal Bike

Rest 3 minutes

In 3 minutes:
10 Box Jumps 24″/20″
25 Kettlebell Swings 24/16kg
Max Cal Row

Rest 3 minutes

Photo: Robbie. Although currently working away he is still one of us – Don’t forget about him 😀 We miss you Robbie!!

AMRAP in 20 minutes:
Run 360m
Max Kipping Pull-ups
Max Dumbbell Shoulder to Overhead (2×15/10kg)

*Advanced athletes complete Chest to Bar pull-ups + DB S2OH @ 2 x 22.5/15kg.
*Score= Pull-ups + S2OH = Grand Tally.

Photo: Cam playing around with some gymnastic progressions and nailing them!! This man has abilities but always talks himself down, by far one of the most humble people you could meet.

We will be running two sessions tomorrow 7am & 8am. Unfortunately Mindbody is currently having technical issues. Please message Marie if you would like to book in for the 8am session.

Two rounds for time of:
75 Overhead Squat 30/20kg
Run 560m
50/40 Push-ups (Hand release)
Run 560m

Photo: Chloe hitting a PB Snatch of 67.5kg. This smile says it all!!!

AMRAP in 3-6-9 minutes:
5 Burpees
10 Dumbbell Snatch 22.5/15kg
15 Toes to bar
20 Single arm overhead lunge (22.5/15kg 10 per side)
25 sec Flexed arm hang
30 Double unders

*Rest 3 minutes between cycles

Photo: Georgia. This women amazes and inspires me. She finds the positive in every situation, embraces a challenge and gives it her all. You are awesome!!!

A. Hang Power Cleans 3-3-3-3-3

B. For time:
10 down to 1 repetition of:
Ring Rows (Feet in line with hands)
*Perform 5 heavy Front Squats between sets.

Photo: Jack. One of our FIFO members who trains at our 5:30pm session when home. Awesome to see Jack continue to train when away at work allowing him to continue his progress – the PB’s keep coming!!! Keep up the great work Jack.

Partner Workout:
For time:
50 Box Jump Overs 30/24″
50 Deadball or Sandbag over the shoulder
50 Dumbbell Push Press (2 x 22.5/15kg)
50 Toes to Bar

*One partner completing work while other partner completes a 200m run.

Photo: Congratulations to Ethan Walsh who achieved age champion at district sports and came 3rd in 100m sprints at regionals. Ethan will now go on to compete at State titles in October.
Well done Ethan we will all be cheering for you!!!

A. Back Squats 5×5 *
Use last week as a reference.

B. AMRAP in 10 minutes:
5 Ring Push ups
10 Alternating Pistols
30 Double-unders

Photo: Jo can take a huge amount of credit for keep our morning crew accountable and consistent with our pull-up progression. Already we are seeing the improvements for everyone who is showing consistency. We only have a few weeks left so be like Jo and hit your pull-ups each day. Thank you Jo!!!