A. Bench Press 5-5-5-5-5
Deadlift 5-5-5-5-5
*Alternate between movements

B. Mobility

Photo: Sophie has already achieved so much since starting at Coastal. We are so proud of your efforts.

A. Snatch 3-3-3-3-3-3-3 (12-15 minutes)
*Working touch & go repetitions

B. Three rounds:
3 minutes:
Row/Ski erg 250m or Bike 600m
10 Hang Snatch 45/30kg
Max Chest to bar Pull-ups
Rest 2 minutes

A. Front Squat (Week 4 of 7)
3 Pause Front Squats + 2 Front Squats
*Approx. 90% of 5RM

B. For time:
18-15-12-9 reps:
Dumbbell Thrusters 2×22.5/15kg
V-ups

Scaled loads: 2 x 15/10kg

Photo: A shout out to Greg who has been putting in the extra yards in preparation for Masters League finals. It is so awesome seeing you achieve your goals. 73 years young and only getting better!!

A. Handstand Skills- Technique/progressions

B. Five rounds for time:
20 OH Lunge (20/15kg)
Run 200m
15 Burpees
Run 200m

Photo: Bodo definitely making the barbell look easy for 3 reps of Turkish Get-ups. Bodo will be part of our Masters crew heading to NZ to compete in the finals Masters League competition at the end of October.

This coming Saturday we will be hosting a fundraiser in-house competition to assist our Masters League crew on their journey – we hope you can join us!!

30 Rounds for load and time of:
1 Squat Clean *
2 Burpee Box Jump overs 24/20″ (Lateral jump)
3 Strict Chest to bar pull-ups

* Choose a heavy repeatable load.
*25 minute cap.

For time:
Bike 1000m
50 Alternating Lunges 20/15kg plate
75 Wall Ball 9/6kg
50 Box Step-ups (1 x 22.5/15kg)
Row 1000m

Photo: Lexi completing a PB Turkish Get-up – Proud is an understatement. When joining us Lexi wasn’t able to achieve a squat – to see just how far she has come in such a short time makes me so happy. This is a result of your hard work day in/day out!!!

A. Turkish Get-ups 3-3-3-3-3-3-3 (both sides)

B. Partner workout:
Five rounds for time:
30 Kettlebell Swings 24/16kg

*Rest when your partner is working.
* Aim for unbroken repetitions

A. Choose on of the following:
5 x 5 Weighted Strict Pull-ups (Increment or hold weight), or
EMOM x 10 minutes: ‘X’ Pull-ups

B. EMOM x 16
Min 1: Max Sandbag over shoulder
Min 2: 30sec Flexed arm hang
Min 3: Max Push-ups/Dips/Handstand Push-ups
Min 4: 30 seconds Ring Support/Front Support/Plank

A. Front Squat Progression Week 3 of 7
Five x 4 Pause Front Squats + 1 Front Squat*
*Approx. 85% of 5RM
*Slight increase from previous week.

B. Five cycles (90-100% of 5RM)
3 Press + 3 Push Press + 3 Push Jerk
Run 200m

*Run is recovery run, not fast pace.

Photo: Congratulations Jo on achieving her 750CLUB milestone.