30-20-10-5 reps for load of:
Bench Press
*Aim to increment load across each set.

Optional:
Tabata Intervals x 8: Any machine.

Photo: Cal will be rocking his 750 CLUB shirt. Congratulations Cal. Such a great achievement.

Five rounds for time:
15 Hang Dumbbell Clean & Jerk (2 x 22.5/15kg)
15 Toes to bar

*Mobility session – Stretch/Roll out/Sauna.

Photo: Congratulations to Michael for receiving his 500 CLUB shirt – A doctor that understands and practices ‘good health’.

A. Week 3 progression
Back Squat 1 x 20 reps.
*Aim to improve on last week. Add weight to quality movement.

B. Four x 90 second cycles:
50m Deadball Barry
18m Walking lunge
Max Handstand Push-ups/Push-ups

* Rest 90 seconds between efforts.

Photo: Happy birthday to one of the best ladies around – Chantal. We hope you feel extra special today. Xo

“Snatch” Working with a partner
A. EMOM x 4
3 Snatch (Light – warm up load)
EMOM x 4
2 Snatch (Build in load)
8-15 minutes
2 Snatch (Hold heavy repeatable weight)
Alternating with a partner.

B. Three rounds:
10 Dumbbell seated strict press
*Seated L-Sit position.
Position is key!!!

Photo: Congratulations to Jo, being awarded her 750CLUB Shirt. Jo has been frequent and consistent in her attendance since starting with us in Feb 2019. It is great to look back and see what you have achieved. We look forward to sharing your future achievements with you.

Four rounds, each for time:
Row 400m
21 Kettlebell Swings 32/24kg
12 Bar Muscle-ups/12 Chest to bar pull-ups

Rest between rounds.
30 minute cap.
Score = Total work time.

Photo: Congratulations to Jesse graduating from Queensland Fire Brigade. We wish Jesse and Chanel all the best as they head off on their new adventure in Mount Isa. We will miss you both!!!

Saturday 7am & 8am is Open- be sure to book in via Mindbody. Come and join us for some fun in the carpark!!

*A wet weather contingency will be available.

Photo: Congratulations Kim on joining our 1500 CLUB. You are one amazing women. We are so blessed to have you in our lives. Xo

A. 10 minutes to work to a heavy Hang Clean.

B. For max repetitions:
5 minutes:
Wall Ball
4 minutes:
Kettlebell Swings 24/16kg
3 minutes:
Burpees
2 minutes:
V-ups
1 minute:
Double-unders (scored at 1/2 reps)

Photo: Despite injury Andy is consistent in his training. He is adaptable to ensure he continues to move forward and get the most out of training. Awesome work Andy!!!
Perception is everything – we will all experience injury at some time, it is how you approach it that makes the difference. Don’t let injury stop you – it is sometimes a step forward to achieving something you have neglected.

Five rounds for Max reps:
Dumbbell Bench Press
Ring Rows
*Aim for a weight and ring row standard that allows for at least 15 repetitions on the first round.

Photo: With guns like this you know this guy has done more than 500 sessions. Congratulations Luke O, receiving his 500CLUB shirt. After combining multiple Mindbody profiles he is so close to the 750 CLUB.

Five cycles:
In 2:30 minutes:
10 Devils Press (2 x 22.5/15kg)
then,
Max 15m Shuttle Runs

Rest between efforts.

Photo: Congratulations to these two beautiful ladies who have joined our 500 CLUB. We are so grateful to be surrounded by the absolute best crew!!
Everyone’s day is brighter because you are there!!

A. Week 2 of 4.
Back Squat 1 x 20 repetitions.
*This is not a 20rm, but aimed to be heavy with quality movement.

B. AMRAP in 10 minutes:
8 Toes to Bar
12/8 Push-ups
24 Double-unders

Photo: Sally receiving her 500 CLUB shirt. Sally joined us in Jan 2019 before moving away in 2020. We were so happy to have her back when she returned to the Coast in Jul 2021. Congratulations Sally – your achievements and a product of you consistency, dedication and positivity. You are an exceptional human and a fabulous role model for Ted!!!