Seven rounds, each for time:

50m sandbag carry *
10 x 7.5m Shuttle runs
50m Farmer carry *
10 x 7.5m Shuttle runs

Rest between rounds.

Photo: Linda. A huge shout out – only starting with us recently she shows consistently, focuses on quality movement and gives everything she has each session. So excited to be sharing your health & fitness journey.

EMOM x 28 minutes:
Minute 1: 5 Hang Squat Cleans *
Minute 2: ‘X’ Toes to bar **
Minute 3: 20/16cal Row
Minute 4: Rest

*Choose your own load that allows for quality unbroken movement.
** Choose your own repetitions that allow for repeatable quality movement.

Photo: A shout out to Ian, achieving full range of motion on his overhead squats. He has been working hard to improve his mobility and it is showing. Congratulations- this is a game changer!!!

For time:
Run 400m
3 Wall Walks
Run 400m
6 Wall Walks
Run 400m
9 Wall Walks
Run 400m
12 Wall Walks
Run 400m
9 Wall Walks
Run 400m
6 Wall Walks
Run 400m
3 Wall Walks

A. Gymnastic Pull progression (Week 2 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.

B. Five supersets for load:
Dumbbell Bench Press x 15 *
20m Walking Lunge 20m (hang position)

Rest as necessary between rounds.
*Choose a weight that allows for unbroken repetitions.
*Move directly from bench press straight onto lunge using the same dumbbells.

A. Overhead Squats 10-10-10

B. Four x 2 minute rounds:
30 Double-unders
10 Alternating Dumbbell Squat Snatch 22.5/15kg
Max Burpees over Dumbbell

Rest 1 minute

Photo: I love watching these two battle it out: Chris and Luke – Open gym Friday’s.

Come and join Luke at 7am(currently full) or 8am (spots available).

Partner workout:
For time:
Run 860m (together)
then,
5 rounds each:
Sandbag Squat ladder (1-2-3-4-5)
Burpee Broadjump 20m
then,
Run 860m (together)

Photo: Lachie hitting a PB Clean & Jerk. Making it look easy!!!

Three rounds for time:
21 Toes to bar
7 Power Snatch *
7 Hang Power Snatch *
7 Squat Snatch *

• 42.5/30kg

A. Gymnastic Pull progression (Week 2 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week

B. Eight rounds for time (15 minute cap):
4 Wall Walks
8 Double dumbbell Front Squats 2×22.5/15kg

Photo: A shout out to Taz. Hitting a 15kg PB on his Clean & Jerk. Great work Taz!!!

A. Clean & Jerk 1 RM (After our progression – it is time to retest)

B. Every 30 seconds for 8 minutes:
Complete 1 Clean & Jerk *

*Choose a load that allows for 16 technically perfect reps.

Photo: Saturday partner sessions – Josh & Andrew.
There’s something special about training with a partner. You push a little harder, encourage each other through the tough moments, and celebrate every win together.
Partner workouts build accountability, teamwork, and a stronger community—while making hard work a whole lot more enjoyable.

A. Five supersets:
Dumbbell Bench Press 10-12 reps
Barbell Bent over row 15 reps

B. Four rounds:
400m Run or Machine equivelant
Working 1:1 Work: Rest

Congratulations to Leiah & Leiah’s Mum – completing the 10km at the Sunshine Coast Marathon over the weekend.