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!!!