A. Snatch Balance
3-3-3-2-2-2-1-1-1-1-1

B. Four rounds for max reps:
Min 1: Pull-ups
Min 2: Kettlebell Swings
Min 3: Rest

A. Front Squats 8 x 2 @90%

B. Online Semifinals workout 5, 2022
Starting every 2 minutes until the reps cannot be completed in the interval:
25 Wall ball *

*Add 5 repetitions after each 2 minute interval, until failure.
25-30-35-40-45 reps…

A. Every 2 minutes x 7 rounds:
Pendlay Row 8-10 reps

B. Three rounds for time:
10 Knees to Elbow
10 Box Jump Overs 24″/20″
10 Toes to Bar
10 Burpees
Rest 1 minute

4 rounds for time of:
10 Dumbbell Push Press
10 Dumbbell Front Squat
10 Dumbbell Power Clean
10 Dumbbell Lunges (alternating)
75 Double unders

For time:
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

*Check out the attached video: It was almost 10 years to the day between Chris winning Diane at Regionals and Chloe winning Strongman Diane at the Torian Pro!

Please Note: Olympic lifting with Chris during Open Gym 4pm-5pm.

Three rounds for time of:
30 Wallball 9/6kg
30 Hang Squat Snatch 35/25kg

Photo: Luke B. We are super excited to have Luke B interning with us. Generally Tuesday/Wednesday pm sessions and Saturday sessions.
Already loved members of our community, we could not be happier to be having some our awesome members developing their Coaching skills – Danielle, Luke B.

Four rounds for time:
25 Toes to bar
15 Deadball over shoulder
10 Burpee box jump over 24″/20″

Photo: A blast from the past. Kimberley and Marie as part of SCREAM Team back in 2012 at “Hard’n’up Challenge”. Ten years later and still going strong!!!

A. Front Squats
7 x 3 @85%

B. Partner workout
For time:
500m-400m-300m-200m-100m Row or
1000m-800m-600m-400m-200m Bike

*YGIG format.
This is a reverse of last weeks format. Use your partner result from last week as a guide and aim to improve.

For time:
10-1 reps of:
Dumbbell Hang Cleans 2×22.5/15kg
Dips
1-10 reps of:
Dumbbell Push Press 2×22.5/15kg
Pull-ups

*Complete 10 DB Hang Cleans, then 10 Dips, 9-9-8-8… etc.
Then work your way up 1 DB Push Press, 1 Pull-up, 2-2-3-3… etc.

Photo: Nicole- supporting from afar. Our girl is absolutely surrounded by love. Thank you!!!

A. Build to a heavy complex:
3 Cleans + 2 Front Squats + 1 Jerk

*This will give us a taste of an event from the Torian Pro.

B. Three rounds for time:
15 Thrusters 40/30kg
50 Double-unders

Photo: Sam & Rick (Sam’s Dad). Awesome work completing the 10km Noosa Marathon on Saturday. This makes my heart sing!!!