A. Back Squat 5-5-5-5-5
*Work to a heavy/quality set of back squats

B. AMRAP in 8 minutes:
12 Kettlebell Swings 24/16kg
10 Goblet Lunge 24/16kg

*Score total repetitions

Photo: We couldn’t be prouder of being a part of Lily’s journey. At 13 her maturity, love of training and challenging herself is seeing her move from strength to strength.

Partner workout

For time:
Run 360 (together)
25 Deadlifts (P1) 80/55kg
20 Synchro Burpees (over barbell)
25 Deadlifts (P2) 80/55kg
Run 360 (together)
20Deadlifts (P1) 100/65kg
20 Synchro Burpees (over barbell)
20 Deadlifts (P2) 100/65kg
Run 360 (together)
15 Deadlifts (P1) 120/80kg
20 Synchro Burpees (over barbell)
15 Deadlifts (P2) 120/80kg
Run 360 (together)

Photo: Josh – This guy is on Fire!!! PB’s galore over the past few weeks. 1st Bar Muscle-up today, followed by a linked set of 4. Congratulations!!!

A. Rope Climb technique

B. For time:
30 Pull-ups
20 Hang Power Cleans 50/35kg
Run 360m
20 Chest to bar Pull-ups
20 Hang Power Cleans 50/35kg
Run 360m
10 Bar Muscle-ups
20 Hang Power Cleans 50/35kg
Run 360m

AMRAP in 20 minutes:
5 Wall Walks
15 Squats
50m Sandbag carry 100/45lbs
15 Squats

Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.

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)

“COFFLAND”
For time:
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups

Compare to last time here

Six round for time:
60 Double-unders
15 Toes to bar
10 Sandbag Squat Cleans 100/75lbs

Join Marie at 7am (currently full) lots of spots available at 8am – so take the sleep in and join us then.

partner workout

For time:
100 Dumbbell lunges 2×22.5/15kg
50 Chest to bar pull-ups
75 Dumbbell Shoulder to overhead 2×22.5/15kg
50 Strict Pul-ups
50 Dumbbell Thrusters 2×22.5/15kg

Share reps anyhow

Every 4 minutes for 5 rounds:
7 Snatch (Tough & go)
14 Toes to bar
21 Deadlifts

*Choose a weight that allows for unbroken snatch. Same weight used for the deadlifts.