Strength:

Every 90 seconds, for 18 mins (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Then:

AMRAP 12 Mins of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (15kg/25kg DB's)
12 Alternating Reverse Lunges (15kg/25kg DBs)

Post weights and reps completed to comments.

Compelte for time:

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (42.5kg/60kg)

7 Knees to elbows

7 Deadlifts (75kg/110kg)

7 Burpees

7 Kettlebell swings (24kg/32kg)

7 Pull-ups

Post times to comments.

Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

For time:
800m Run
80 Push Presses (30kg/42.5kg)
800m Run

Post reps and times in the comments

Every 2:30 mins, for 15 mins (6 sets) of:

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

then:

"Annie"

50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Compare to last time here.

Post weights and times to comments.

A huge congratulations to Garth, Brooke, Jo & Jim who competed Saturday at the Masters HQ S.A Semi-Final @ Mesomorph in Adelaide - they absolutely smashed it and did Blue Lake CrossFit and Mt Gambier proud!!

Strength:

Push Jerk
3 - 3 - 3 - 3 -

Then:

In teams of two, alternating movements throughout, complete 15 Min AMRAP of:
50 Air Squats
40 Russian Kettlebell Swings (16kg/24kg)
30 Shoulder to Overhead (30kg/42.5kg)
20 Box Jumps (24″/30″)
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Post results in the comments

Every 10 mins, for 30 mins (3 sets) for max calories/reps of:
2 Mins of Rowing (for calories)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for calories)
400m Run

Note number of calories/reps achieved in each set.

Don’t forget to post results in the comments

Strength:

Take 10 mins to build to the weight you plan to use for the workout.

Then:

AMRAP 24 Mins:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (24/32 kg)
32 Push-Ups

Don’t forget to post times and weights in the comments

Strength:

Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well.

Then:

Three rounds for time of:
30 Wall Balls (6kg/10kg)
15 Chest-to-Bar Pull-Ups

Don’t forget to post times and weights in the comments

**Junior Teens @ 4:15pm**

Strength:

Take 15-20 mins to build to today’s heavy Power Clean

Then:

Every 4 mins, for 16 mins (4 sets) for times:
500m Row
5 Power Cleans (60kg/85kg)

Don’t forget to post results in the comments

**Senior Teens 4:15pm**

Strength:

Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 mins

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

Then:

AMRAP 12 Mins:
40 Double-Unders
20 Alternating Dumbbell Snatches (15kg/25kg)
30m Single-Arm Dumbbell Overhead Walking Lunges (15kg/25kg – 15m down and back, switch arms on return back)

Don’t forget to post times and weights in the comments

Sundays are great for rest and relaxation before a new week. It’s also a nice time to enjoy some time in the kitchen. This recipe by Dani Spies from Clean and Delicious is quick, easy and delicious whilst being free from grains and refined sugars… Enjoy!

Grain + Gluten Free Chocolate Mug Cake

Yield: 1 serving

Prep Time:1 minutes

Cook Time:1-2 minutes

Total Time:1-3 minutes

Ingredients:

• 3 tablespoons almond flour

• 3 tablespoons unsweetened cocoa powder

• 2 tablespoon maple syrup

• 1 teaspoon coconut oil

• 1 teaspoon vanilla extract

• 1 egg

• Pinch of kosher salt

• Optional toppings; greek yogurt, whipped cream and/or fresh berries

Directions:

1. Coat your favorite mug with butter or coconut oil. I used an 8 ounce mug.

2. In a small bowl or spouted cup, combine all the ingredients and mix well.

3. Transfer into your greased mug and microwave for 1-2 minutes. All microwaves vary, so check after 1 minute and cooke more as needed.

4. Top with some plain greek yogurt or whipped cream and fresh berries. Enjoy!

Nutrients per mug (sans toppings): Calories: 296; Total Fat: 19.5g; Saturated Fat: 2.9g; Cholesterol: 175mg; Carbohydrate: 25.3g; Dietary Fiber: 6.6g; Sugars: 13.1g; Protein: 14.1g

https://cleananddelicious.com/grain-free-chocolate-mug-cake/

Strength:

Every 2 mins, for 16 mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Then:

AMRAP 12 mins of:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Don’t forget to post reps and times in the comments

Strength:

Five sets of:
Deficit Deadlifts x 5 reps
Rest 1 Min
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 1 Min

Then:

For time
 50 Burpees Over the Barbell
 50 Power Cleans (30kg/42.5kg)

Don’t forget to post times in the comments

Strength

Every 2 mins, for 16 mins (8 sets):
 Snatch from 2″ Below Knee + Snatch
 (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Then

“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Don’t forget to post your times in the comments

Spend time on Devil's Press technique and warming up for all other movements.

Then:

AMRAP 5 Mins:

15 Box Jumps (20″/24″
15 Push Presses (30kg/42.5kg)

Rest 2 mins, and when the running clock reaches 7:00…

AMRAP 5 Mins:
5 Devil’s Presses (15kg/25kg)
15 Air Squats

Rest 2 mins, and when the running clock reaches 14:00…

AMRAP 5 Mins:
10 Pull-Ups
10 Push-Ups

Post reps completed to comments.

**Junior Teens @ 4:15pm**

Strength/Tech

Every 3 mins, for 18 mins (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Then
For time:
1000m Row
25 Strict Handstand Push-Ups
50 Ball Slams (30lb/40lb)

Post weights and times to comments

** Senior Teens @ 4:15pm**

Strength:

Every 3 mins, for 15 mins (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 mins, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Then:

“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups

Post weights and times to comments.

"Murph"
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)

Complete with a 10kg weight vest. Partition up the pull ups, push ups and squats however you like.

Scaling Options:
1/2 "Murph"
“Partner Murph"
1/4 “Murph”