WOD: Tuesday

Five supersets:
Shoulder Press 8-10 reps
*Choose your own reps to maintain on the Pull-ups (ideally strict).
*Rest 2-3 min. between sets.

Descending Ladder of Toes to Bar.
*Choose your own reps. Eg. 10-1.
*Aim for unbroken sets.


WOD: Monday

AMRAP in 20 minutes:
200 Skip
20 Burpees (onto weight plate)
30 Overhead Lunges (alternating) 20/15kg


WOD: Saturday

Five rounds, each for time:
Deadball Shuttle
10 Squat Cleans 70/45kg
Run 180m
*Rest as necessary between rounds.


WOD: Friday

A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. Aerobic conditioning
Complete either:
Run canal loop or
Row 3.5km

Please note: This can be completed for time or used as a recovery session.

coastal logo

WOD: Thursday

Seven rounds, each for time:
Row 200/180m
2 x Farmers Carry 80/50kg (15m)
15 Box Jump Overs 24/18″

Renee 13point1

WOD: Wednesday

*Welcome back Renee (even if it is only temporary)!

Five Supersets:
Landmine Row x 12-15 reps
15m Handstand Walk/30-45 sec. Static HS Hold Against Wall
*Rest approx. 2 min between rounds.

Advance as far as possible in 10 minutes:
Double-unders 10-20-30-40-50 etc.
30 sec. Plank after each set.


WOD: Tuesday

A. Power Snatch + Hang Squat Snatch
*Build to a moderately heavy weight and maintain for 10 sets.

B. 100 Overhead Squats
*4 sets to complete.
*10 minute time cap.
*Choose your own load.


WOD: Monday

We hope you all feel well recovered after the weekend! Be sure to set those alarm clocks for the most important training day of the week – Monday! No excuses.

For time:
Row 750m
3 rounds of:
20 Toes to Bar
15 DB Push Press 2 x 22.5/15kg
Rest 3 min.
3 rounds:
20 DB Deadlifts 2 x 22.5/15kg
15 Pull-ups


WOD: Saturday

*Go the Aussies!!!

Run 560m
20 Power Cleans
Run 1120m
20 Power Cleans
20 Front Squats
Run 1680m
20 Power Cleans
20 Front Squats
20 Push Jerks

WOD: Friday

WOD: Friday

Five rounds, each for time of:
Row 400m
75 Double-unders
60 sec. Plank
*Aim for 3 minutes rest between rounds.