4 rounds for time of:
10 Dumbbell Push Press
10 Dumbbell Front Squat
10 Dumbbell Power Clean
10 Dumbbell Lunges (alternating)
75 Double unders

For time:
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

*Check out the attached video: It was almost 10 years to the day between Chris winning Diane at Regionals and Chloe winning Strongman Diane at the Torian Pro!

Please Note: Olympic lifting with Chris during Open Gym 4pm-5pm.

Three rounds for time of:
30 Wallball 9/6kg
30 Hang Squat Snatch 35/25kg

Photo: Luke B. We are super excited to have Luke B interning with us. Generally Tuesday/Wednesday pm sessions and Saturday sessions.
Already loved members of our community, we could not be happier to be having some our awesome members developing their Coaching skills – Danielle, Luke B.

Four rounds for time:
25 Toes to bar
15 Deadball over shoulder
10 Burpee box jump over 24″/20″

Photo: A blast from the past. Kimberley and Marie as part of SCREAM Team back in 2012 at “Hard’n’up Challenge”. Ten years later and still going strong!!!

A. Front Squats
7 x 3 @85%

B. Partner workout
For time:
500m-400m-300m-200m-100m Row or
1000m-800m-600m-400m-200m Bike

*YGIG format.
This is a reverse of last weeks format. Use your partner result from last week as a guide and aim to improve.

For time:
10-1 reps of:
Dumbbell Hang Cleans 2×22.5/15kg
Dips
1-10 reps of:
Dumbbell Push Press 2×22.5/15kg
Pull-ups

*Complete 10 DB Hang Cleans, then 10 Dips, 9-9-8-8… etc.
Then work your way up 1 DB Push Press, 1 Pull-up, 2-2-3-3… etc.

Photo: Nicole- supporting from afar. Our girl is absolutely surrounded by love. Thank you!!!

A. Build to a heavy complex:
3 Cleans + 2 Front Squats + 1 Jerk

*This will give us a taste of an event from the Torian Pro.

B. Three rounds for time:
15 Thrusters 40/30kg
50 Double-unders

Photo: Sam & Rick (Sam’s Dad). Awesome work completing the 10km Noosa Marathon on Saturday. This makes my heart sing!!!

AMRAP in 30 minutes:
Run 360m
60sec hang
15 Dumbbell Push Press 2×22.5/15kg

Photo: Kimberley. Wishing one of my most favourite humans, wonderful early 40th birthday celebrations. You deserve only the best life has to offer – great friends, love, laughter and adventures. We love you!!!

We are open as usual tomorrow.

Twenty rounds for time:
2 Cleans *
4 Burpees
6 Wall ball 9/6kg

*Cleans= 1 Power Clean + Hang Squat Clean (must be linked).

Photo: One of my favourite Torian Pro photos thanks to Grant Williams @grant_a_w
This was our most memorable and emotional event!! With a stadium of people were behind her Chloe hit her goal weight for a complex (3 Cleans+2 Front Squats+Jerk @75kg).
Zoom in the see the reaction of the Coastal support crew (in red). The best crew ever!!!

A. Front Squats 6 x 4 @80%

B. Partner workout:
Ascend as far as possible in 10 minutes:
100m Row
200m Row
300m Row … etc.
*YGIG

or 200m Bike
400m Bike
600m Bike… etc.