Join Luke at 7am for a Super session.

Partner workout
Five rounds for Max repetitions:
In 4 minutes:
Run 360m (together) then,
Round 1: Max Burpee Pull-ups
Round 2: Max Wall Walk
Round 3: Max Sandbag Over shoulder 45/35kg
Round 4: Max Hang Dumbbell Squat Cleans 2×22.5/15kg
Round 5: Box Step-overs 20/15kg 20″

*Rest 1 minute between rounds

Photo: FUNKY SOCK Friday is a thing- and we take it pretty seriously!! Nice work Di.

A. Power Snatch + Hang Squat Snatch + Overhead Squat
Build in load over 10 minutes.

B. Increment as far as possible in 12 minutes:
3 Power Snatch 42.5/30kg
3 Toes to bar
6 Power Snatch 42.5/30kg
6 Toes to bar
9 Power Snatch 42.5/30kg
9 Toes to bar
12 Power Snatch 42.5/30kg
12 Toes to bar…
*Continue incrementing by 3 reps every round until time cap.

Score: Total repetitions

For load (25 minute cap)
10-9-8-7-6-5-4-3-2-1 reps:
Front Squats (From ground)
Dumbbell Bench Press

Five rounds of:
Minute 1: 50 Double-unders
Minute 2: Max rep 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: 14 x 7.5m Shuttle Runs
Minute 5: Max rep calorie Row
Minute 6: Rest

Photo: Ash. There isn’t a challenge this lady won’t take on – Kicking goals!!!

“Nate”
AMRAP in 20 minutes:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg

As always scaling options will be available for all abilities.

Photo: Dr Michael Walsh. Does your GP prioritize health and fitness? Ours do!!!

A. Clean & Jerk
Technique focus- 10 minutes
Waves at:
80-85-90% x 3 cycles

B. Increment as far as possible in 8 minutes:
Wallball 9/6kg unbroken (10-20-30-40-50….)

We will have one Super session at 7am.
Nutritional presentation at 8am – everyone regardless of goals could benefit from this.

Partner workout.

Six rounds for time:
P1: Run 360m
P2:
4 x 15m Sandbag carry
2 x 15m walking lunge

*Both partners need to complete their effort before swapping. Both partners complete 6 rounds.

A. Work to a heavy Squat Clean

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

Photo: A huge shout out to Linton. He consistently works towards improving his mobility and technique. It is awesome seeing everything coming together for you!!

A. Five heavy sets of:
3 Snatch
3 Overhead Squats
6 Overhead Lunges (3 left + 3 right)

B. EMOM x 10 minutes:
Toes to bar (1-2-3-4-5-6…10) *
*Start back at 1 if you miss a round.

*Advanced athletes may start at higher repetitions.

Photo: Ian smashing his Dumbbell Deadlifts.

Five rounds for time:
Run 400m
30 Kettlebell Swings 24/16kg
20/15 Push-ups