Four rounds for time:
15 Dumbbell Burpee Box Step-overs (2 x 15/10kg – 20″)
Run 400m

Photo: So awesome having Sally back in the box.

Five rounds for max reps:
Row 400m/350m
Max unbroken Dumbbell Bench Press
*Choose a weight that allows for approx. 15 unbroken on first effort
Rest between rounds

B. Push-up “KING/QUEEN”
1 sets of max unbroken (Quality) Push-ups

Beginner:
3 rounds of ‘X’ quality Push-ups/Incline Push-ups *
*Choose a standard allowing for approx. 10 reps per round

Photo: Natalie Ferris – our very own super star.
For those that don’t know, Nata’s film “SHOW STOPPER” has been selected for LA Feeme International film festival. Nata starred, produced and the composed music. At such a young age Nata she has already accomplishing so much

Nata heads to LA for the film festival this Sunday. Click here (skip to1:43:20) to watch Nata’s interview to promote Showstopper at the film festival in LA!

Congratulations. Have an amazing time – we know this experience is just the start!!!!

A. Front Squats 5-5-5-5-5 (Bar taken from ground)

B. Five rounds for time:
10 Thrusters 42.5/30kg
10 Chest to bar pull-ups

Photo: One of our young legends, Noah. Just like his Dad, Bodo he always gives 110%. You are a super star ⭐ FYI: Noah will put plank and out hang all of us.

Our regular sessions are cancelled due to the King’s birthday public holiday.

Open gym from 3pm-4pm for those keen to get a session in.

Partner workout
A. AMRAP in 12 minutes:
Partner 1: 10 cal Row
Partner 2:
5 Devils Press 22.5/15kg
30m Farmers Carry 22.5/15kg

Rest 2 minutes

B. AMRAP in 12 minutes:
Partner 1: 10 cal Echo
Partner 2:
6 Deadball over shoulder 45/35kg
6 Deadball Squats 45/35kg

*Score A+B = Grand Tally

A. For time:
9-6-3
Bar Muscle-up
Handstand Push-ups

Rest 2 minutes

30-20-10
Pull-ups
Push-ups

*Movements are examples. Choose a difficult pull/push, then an easy pull/push.

B. Partner workout
For time:
100 paralette facing burpees *
*Share work anyhow

Photo: Young Ash smashing Coffland. It is great having this champion with us 💪 💪

A. Three Position Snatch:
High Hang Snatch + Hang Snatch + Snatch
Hang Snatch + Snatch
Snatch

B. 12 minute AMRAP of:
15 Wall ball 9/6kg
Run 180m

Photo: The biggest shout out to Deb who took the win for the ladies in the Coffland workout. Starting with a 3:40 deadhang, then finishing off the workout in 13:32. Absolutely amazing!!!

"COFFLAND"

For Time:
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

Our SPRING KICKSTART Info session is this Thursday 5:30pm. Let's get everything back on track- starting with nutrition. Hope to see you there. Click here to read more.

A. Shoulder Press 5-5-5-5-5

B. Five rounds for time:
12 Dumbbell Shoulder to Overhead 2×22.5/15kg
35 Double-unders *
12 Dumbbell Deadlift 2×22.5/15kg (single head touch)

*Option to scale up to drag rope double-unders

Photo: Deb has been putting in the extra yards as she prepares for World Powerlifting Championships in Sri Lanka this November. Great work Deb!!!

A. Squat Clean Waves
Working off 1RM Squat Clean (21Sep)
70% x 3, 75% x 2, 80% x 1
75% x 3, 80% x 2, 85% x1
80% x 3, 85% x 2, 90% x 1

B. Five rounds for time:
5 Front Squats *
10 Pull-ups/Chest to bar pull-ups

*Choose a weight that is heavy/unbroken

Photo: A huge shout out to Lachie – hitting a 160kg Deadlift (30kg PB) during Open Gym.
Friday 4-6pm is the perfect time to work weaknesses, practice new skills or test yourself. Grab a training buddy and make the most of it!!!