A. Back Squat
2 x 5reps, 1 x 5+ reps (80-95% 5RM)
*Aim to improve on last weeks effort. Better quality, higher reps on 3rd set or increase in weight.
B. Four rounds for time:
10 Push-ups/Dips/HSPU *
20 Kettlebell Swings 24/16kg
30 Air Squats
*Choose an option that allows for unbroken reps on 1st round.
Photo: The mornings maybe getting cold but our morning crew are holding strong. Well done crew!!!
A. Ten rounds for completion:
3 Gymnastic Pull *
Run 50m
B. 20 minute AMRAP:
10 Box Step overs (15kg/10kg plate)
Run 300m
10 Burpee Jump & Touch
Run 300m
Photo: Yesterday was a great day in the box – with heaps of Personal Bests for Clean & Jerk.
Congratulations to Rach hitting a new PB of 42.5kg (A 5 kg PB). Keep up the great work!!!
A. 10 minutes Technique (Light to moderate load)
Clean + Push Jerk + Split Jerk
B. EMOM x 10 minutes:
50-45-40-35-30-25-20-15-10-5 Double-unders
1 Clean & Jerk *
*Increment weight on Clean & Jerk each round.
* You will have a partner to change your weights.
Photo: We absolutely love having our Dani & Atlas join us for Open Gym hang outs.
Join Luke today for a challenging workout.
Bring a friend at 8am (Scaled to suit all abilities).
Please ensure you have booked into your class through Mindbody- 7am (Full), space available at 8am.
For time:
15 Overhead Squats 50/35kg
15 Burpees over barbell
15 Dumbbell Thrusters 2x 22.5/15kg
15 Power Snatch 50/35kg
12 Bar Muscle-ups
Run 860m
12 Bar Muscle-ups
15 Power Snatch 50/35kg
15 Dumbbell Thrusters 2x 22.5/15kg
15 Burpees over barbell
15 Overhead Squats 50/35kg
A. Deadlift 5 X 3
B. Five rounds for time:
15 Deadlifts 70/50kg
15 Toes to bar
Photo: Shout out to Rach. Bringing consistency back into her training and challenging herself. Keep up the great work!!!
EMOM x 24 minutes (6rounds):
Minute 1: ‘X’ Pull 1/Pull 3
Minute 2: 30second handstand hold *
Minute 3: ‘X’ Pull 2/Pull 4
Minute 4: 100 single skip
Pull 1: Strict Chest to bar pull-ups
Pull 2: Rope Pulls (*Advanced keep feet off ground)
Pull 3: Ring Pull-ups/Ring Rows
Pull 4: Peg board
*For each pull movement choose repetitions that are repeatable across efforts.
*Round 1: Pull 1 & Pull 2/ Round 2: Pull 3 & Pull 4
You don’t want to miss this!! 🔥
Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.
Small improvements each week lead to big progress over time. Come put the work in. 💪
Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)
B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)
Photo: Jesse hitting his PB Snatch of 109kg at the Torian Pro on the weekend, and made it look easy.
Five rounds for time:
10 Dumbbell Bench Press *
Row 200m
12 Sandbag over shoulder 45/35kg
Echo 400m
*Choose a weight that allows for unbroken efforts.
Optional extra:
3 x Max repetition Push-ups/Dips/HSPU
Rest 2 minutes between sets
A. Back Squat 2 X 5, 1 X 5+ @80-90% of 5RM
B. Six rounds for time:
7 Dumbbell Thrusters 22.5/15kg
35 Double-unders
