AMRAP in 30 minutes:
Run 360m
100m Farmers carry (24/16kg)
Incrementing Push-ups
Men: 10-20-30-40...
Ladies: 7-14-21-28...

Photo: Penny. Air high fives to this lady- Making the decision to increase her frequency and consistency in training and getting her mojo back. Great to have your sunshine back in the box.

A. Deadlift 5 X 3
*Maintain weight across

B. For time:
Row 500m
Run 560m

Photo: Chloe. Our beautiful girl who gives everything her best and is prepared to put in the hard yards. Despite beating me (Mum) most days she remains humble and always positive – making us so proud.

Thank you to Grant Williams (GW Photography) for the photo.

A. Bench Press:
Four sets X max reps.
*Choose a weight that allows for 15 to 20 reps in the first set and maintain.
* Three minutes rest between sets

B. 100 Burpees for time.

Photo: Danielle. Thank you for all you do for our community. You are always welcoming and encouraging to all members making their health and fitness journey enjoyable. It is always great to work along side you and to share Lloyds penalty beers with you. (Surely he has another 3 strikes??)

10-1 reps for load/time:
Hang Power Clean
Front Squat
Run 180m
*Barbell work must be unbroken/linked.
*20 minute cap.

Photo: Welcome Bernhard. Nothing makes me happier then seeing someone commit to their health and functionality. Bernhard has only recently started with us but already shows the signs of success with his frequency and consistency of training. Commit to the process, be positive, look long term and see how good life can get!!!

A. 6 sets: Max reps Pull-ups/Chin ups
*Alternate between pull-ups & chin ups on each set.

B. Ascend for 12 minutes:
5 Toes to Bar
20 Double-unders
10 Toes to Bar
40 Double-unders
15 Toes to Bar
60 Double-unders
*Continue to add 5/20 per round until 12 minutes.

Photo: Bede. There is never a dull session with this guy. Thankyou for keeping us on our toes and always bringing a smile to my face. This WOD is for you 😀

Three rounds of:
0-2 minutes:
20 Dumbbell Push Press 22.5/15kg
2-4 minutes:
30 Strict sit-ups
4-6 minutes:
30 Goblet Squats 22.5/15kg
6-8 minutes:
20 Dumbbell Snatch
8-10 minutes:
Rest

Photo: Nathan Selleck (Nate). Always putting in the hard yards and pushing himself to be better every day. He is a huge inspiration with his abilities, humility and his encouragement. It is so great having you back!!

Come on in for a partner/team WOD.

Partner workout.

6 Rounds for time of:
10 Deadball over the shoulder 45/30kg
30 sec plank

Rest 2 minutes
6 Rounds for time of:
12/10 cal bike
30 sec dead hang

Rest 2 minutes
6 Rounds for time of:
10 Push Press 22.5/15kg
30 second ring front support

*One partner to complete a full round while other partner rests. Each partner to complete 3 rounds each.

Photo: Elise. Putting in the extra work and effort and reaping the rewards. Awesome work – achieving personal best on back squats and pistols squats. Thanks to Mark B for the photo.

A. Back Squat 5-5-5-5-5

B. EMOM X 12 minutes:
1. 10 x 10m Shuttle run
2. 15 Russian Kettlebell swings 32/24kg
3. 15 Toes to kettlebell

Photo: When a "fun" game becomes competitive. Thanks to GW Photography.

Five rounds for time of:
7 Bar Muscle-ups
21 Burpees (onto 20kg plate)

Photo: Jesse practicing Cleans under the watchful eye of Chris. Thanks to Mark B for the photo.

Complete five cycles:
In 4 min complete:
Bike 20/15 cal
Run 360m
Max plank
* Rest 2 minutes between rounds.
* Score is seconds in plank.

Photo: Sharni. Welcome back to this ray of sunshine. Back at Coastal after a couple of years away she has a new lease on life and a focus to be the healthiest version of herself. So great to have you back.