What's On: Week of 9 February

Hey Everyone!

We are currently in week 6 of the cycle. This week is a deload.

Intent: Lightest week since testing. Preserve freshness heading into next phase.

**This Week's Workouts:**

**Monday – Sprinkles on my Cupcake**

Short, hard bike test into max clean and jerks at a manageable weight—simple format, brutal execution.

Coach Tips - Pace that first bike effort, then see how many clean and jerks you can squeeze out before your legs and lungs tap out.

**Tuesday**

Olympic Weightlifting

**Wednesday – Ball Out**

Classic 27-21-15-9 couplet of wall balls and row calories that turns into a full-on leg and engine test.

Coach Tips - Starts controlled, but by the 15s and 9s you’re fighting to keep your pace from falling apart.

**Thursday - Running**

3 sets of building pyramid runs 300m,200m,100m at increasing RPE

Coach tips - Stay true to the RPE and take the rest!

**Thursday - Fundamentals**

Moving on with squats - Goblet & DB squats

Start to look at pressing

Concept2 Rower mechanics and movement

**Friday – Open 23.3**

Open-style ladder with wall walks, double unders, and snatches that get heavier as you go, with strict handstand push-ups waiting if you beat each time cap.

Coach Tips - It’s a ruthless skill and engine check that rewards smart pacing and punishes sloppy positions.

**Saturday – The Cherry on my Sundae**

Big partner chipper with rowing, biking, rope climbs or strict pull-ups, push-ups, and a huge set of synchro air squats. You trade machines, share the reps, and find out how well you and your partner can suffer in sync.

**Sunday – Sydney Opera house**

Big chipper workout With DB STOH & burpees 🌶️

**Strength/Accessory this week:**

Monday - 10x1 Squat Clean and Jerk

Wednesday - 4x3 Back Squat

Friday - 4x3 Deadlift

Saturday - Mini Pump Core

Get booked on this weeks sessions have been released!

**News/Events**

Nutrition Seminar 07.03 - not to be missed

Puppies 🐶 & Pilates 🧘‍♀️ 13.03 - 1 ticket left!

Keep your eye on the coaches for some new teddy bear fleeces released in a few weeks.

If you have any questions please drop one of your coaches a message.

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