A. Push Press 3-3-3-3-3

B. Row for meters:
60 seconds
90 seconds
120 seconds
90 seconds
60 seconds

Approx 1:1 work:rest

A. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift *
*YGIG format. Incrementing weight from moderately heavy to heavy.
*Complete in approx. 10 minutes.

B. Tabata (8 rounds of 20sec work/10 sec rest)
Pull-up
Rest 1 minute
Bike (cal)
Rest 1 minute
Squat
Rest 1 minute
Row

Watch the video- Paleo in a Nutshell Part 1: Food

30-20-10-5 reps for load of:
Bench Press
*Complete a set of Toes to Bar and Double-unders in between efforts of bench press.
*Choose T2B and Double-under repetitions that allow for quality linked movement and maintain across.

Photo: A huge shout out to Harry McKenzie who was selected in the Queensland AFL team over the weekend. We love this kid and could not be prouder!! Knowing Harry – his positivity, give it all attitude and hard work make this even more rewarding. Go get them Harry- Your Coastal fam are cheering for you!!!

A. EMOM x 10 minutes:
Hang Power Snatch
Power Snatch
Squat Snatch *
*Choose your own load and maintain for 5 rounds. Weight increment at 6th round.

B. Front Squat 1RM
This test will conclude our Front Squat progression.

Photo: Michael Walsh at Masters League. Photo courtesy of Grant Williams @grant_a_w

Happy Monday everyone!!! The cold snap has definitely hit and we have seen a decline in some of our classes. Remember all you need to do is get to the box and we will have you warmed up and ready to go – guaranteed you won’t regret it!!!
Hope to see all of our regular crew at their regular times.

Complete as many rounds as possible in 20 minutes of:
30 Second Handstand Hold
30 Second Squat Hold
30 Second L-Sit Hold
30 Second Chin over bar hold

Photo: Kim – For those that don’t know our Masters athletes Kim & Deb will be heading to Melbourne for the next stage of the Masters League this October. We could not be happier for them!!!
Thank you to Grant Williams @grant_a_w

Partner Workout:
20 minute AMRAP:
Run 180m*
1. Dumbbell Hang Squat Clean
2. Dumbbell Push Press
3. Dumbbell Front Squat
4. Devils Press

*One partner starts on run, other on movement 1, then swap. Continue to work through all movements (1,2,3,4) then start back at 1.
*Score is total repetitions achieved in the 20minutes between both partners.
*Choose a weight for dumbbell that allows for consistent movement.

10 rounds for time:
5 Deadlift
9 Hand Release Push-ups
36 Double-unders
Rest 30 sec.

A. Snatch Balance
3-3-3-2-2-2-1-1-1-1-1

B. Four rounds for max reps:
Min 1: Pull-ups
Min 2: Kettlebell Swings
Min 3: Rest

A. Front Squats 8 x 2 @90%

B. Online Semifinals workout 5, 2022
Starting every 2 minutes until the reps cannot be completed in the interval:
25 Wall ball *

*Add 5 repetitions after each 2 minute interval, until failure.
25-30-35-40-45 reps…

A. Every 2 minutes x 7 rounds:
Pendlay Row 8-10 reps

B. Three rounds for time:
10 Knees to Elbow
10 Box Jump Overs 24″/20″
10 Toes to Bar
10 Burpees
Rest 1 minute