Friday

As far as possible 25 minutes:

1 x person working at a time.

Run 1200m (swap every 200m)

80 x Shoulder to overhead (swap every 20)

80 x Double Unders (swap every 20)

80 x Abmat situps (swap every 20)

Run 800m (swap every 200m)

60 x Front Squats (swap every 15)

60 x Double Unders (swap every 15)

60 x Abmat situps (swap every 15)

Run 400m (swap every 200m)

40 x Thrusters (swap every 10)

40 x Double Unders (swap every 10)

40 x Abmat situps (swap every 10)

L1 20/15KG, L2 30/20, L3 40/30KG

Score total reps. If complete before time is up start again from the top.

Thursday

10 mins to find 1RM for following complex:

1 x Power Clean
2 x Front Squats
3 x Press (L1 Push Press, L2 Push Jerk, L3 Split Jerk)

Then:

21/15/9
KB Swing (16/12, 24/16, 32/24)
Goblet Squat
100m with KB
(2 x Burpees every time the KB is put down)

Programming this week by Coach Chris Scott.

Wednesday

For Time:

Row (L1 600m, L2 800m, L3 1000m)
50 x Double Unders (x3 Single Unders)
40 x Ab mat situps
30 x Burpees
20 x Pullups (L3 C2B)
10 x Wall Walks
Run (L1 400m, L2 600m, L3 800m)

Tuesday

3-3-3-3 Shoulder to Overhead

4 RFT:

10 x Shoulder to Overhead @ 60% 3RM
10 x KB Step ups (L1 16/12, L2 24/16, L3 32/24)
10 x Wall Balls (L3 2 x Squats per 1 x throw)
10 x Push ups (L1 Hand release, L2 standard, L3 Clap)
10 x T2B (L1 Knees to chest, L2 Knees to Elbow)

Programming this week by Coach Chris Scott

Monday

10 Minutes: 1RM Thruster

AMRAP 12:

3 x Thrusters @ 60% 1RM
5 x Push Press
7 x Front Squats
9 x Burpee Bar Jump
100m Run

This weeks WODs programmed by Coach Chris Scott.

Friday

Partner WOD

AMRAP 25:

4 rounds (2 x each alternating) of:

1 x HSPU
2 x Burpees
3 x Push Ups
4 x Toes to Bar
5 x Box Jumps

400m Run (200m each)
60 x Double Unders (30 each)
30 x *Squat Cleans (15 each) L1 Power Clean + Front Squat
(L1 30/20kg, L2 40/30kg, L3 50/40kg)

1 Person working at a time. 25 Minute Cut off.

Thursday

HSPU Progressions:

20 minutes: Rounds for quality

5 x HSPU (L3 Deficit) 

7 x Toes to bar

60 seconds Double Unders
5m Handstand Walk (optional)
200m

Rounds for quality - focus on quality of each rep and repeat if not satisfied with technique. Rounds are not scored.

Wednesday

10 minutes to 1RM Complex:

1 x Snatch Balance

2 x OH Squat

OTMEM 8:

7 x Box Jumps (26/24")

 

Tuesday

10 minutes: Squat clean progressions

10 sets at own pace of the following complex, working to 1RM:

1 x Deadlift

1 x Power Clean

1 x Front Squat 

1 x Squat Clean

Monday

Pull up Progressions

OTMEM 14:

Odds: Kipping pullups (L1 2 x 3, L2 2 x 5, L3 2 x 5 chest to bar)
Evens: 5 x Any grip Strict pullups (L1 Banded)

Friday

Partner WOD:

For time in pairs, complete the following in any order, 1 person working at a time.

10 x Run (L1 & L2 200m, L3 400m)
200 x Double Unders
150 x Air Squats
100 x Hang power cleans (L1 & L2 40/30, L3 50/40)
75 x Toes to Bar
50 x Box Jumps
25 x Wall Walks

Thursday

As far as possible 20 minutes:

100 x KB Swings (L1 16/12, L2 & L3 24/16)

OTMEM - 3 x Pullups/ Jump Chins (complete at the start as well)

Run (L1 & L2 400m, L3 800m)

100 x Wall Balls (L1 x 75)

OTMEM - 3 x Burpees (complete at the start as well)

Wednesday

AMRAP 20:

Sprint (L1 & L2 100m, L3 200m)

25m Over head plate lunge (L1 5/10kg, L2 & L3 10/15kg)

10 x Push ups

25m Bear Crawl

rest 30 seconds

Tuesday

Part A)

'Annie'

50-40-30-20-10
Double Unders (x 2 single unders)
Abmat Situps

Part B)

AMRAP 8:

12 x Push press (30/20, 40/30, 50/40)
24 x Bar Jump Overs

Monday

Part A) for max reps

2 minutes - Air Squats

2 minutes - Toes to Bar

2 minutes - Burpees

Straight into

Part B)

AMRAP 12:

Run (L1 & L2 200m, L3 400m)

1 minute max Double Unders (attempts)

10 x Box Jumps (24/20)

Score total for part A & total double Unders for part B

Friday

Partner WOD:

For time, complete the following, 1 x person completing full round at a time:

12 rounds:

5 x Pull ups
10 x Push Ups
15 x Squats

10 rounds:

5 x Hang Power Snatch (L1 30/20, L2 & L3 40/30)
7 x Burpee Bar jumps
9 x Front Squats

8 rounds:

4 x Strict Ring Row/ Ring Dip (L3 2 x Muscle Ups)
6 x HSPU or 6m Handstand Walk
8 x OH Squat (L1 30/20, L2 & L3 40/30)

Score total rounds. 30 minute Cut Off.

Thursday

For Time:

Row (500m, 600m, 700m)

20 x Pushups (L1 Banded)

30 x SDHP (30/20, 40/30, 50/40)

40 x Box Jumps (24/20)

Run (L1 & L2 400m, L3 800m)

40 x Pullups

30 x Wall Balls

20 x Burpees (L2 & L3 Burpee Bar touch)

Wednesday

AMRAP 12

L1 2 x Strict Pullups, L2 3 x C2B Pullups, L3 2 x Muscle Ups (ring or bar)

4 x Hang Squat Snatch (30/20, 40/30, 50/40)

8 x Toes to Bar

12 x KB Swings (16/12, 24/16, 32/24)

100m Sprint

Tuesday

For Time-
Buy in: Run (L1 & L2 400m, L3 800m)

15-12-9-6-3
Power Clean & Jerk @ 60% 1RM
Burpee Box Jump

Cash Out: L1 500 x S/U, L2 200 x D/U, L3 300 x D/Us

Friday

Partner WOD - AMRAP 25

Run 200m together

Ladder A)
5/4/3/2/1 Burpees
1/2/3/4/5 Wall Balls
Partner A does full ladder, then rests while Partner B does full Ladder

Ladder B)
5/4/3/2/1 Pullups
1/2/3/4/5 Box Jumps 20"
Partner A does full ladder, then rests while Partner B does full Ladder

Run 200m together

For Max Reps:
60 seconds max hang power cleans (L1 30/20, L2 & L3 40/30)
60 seconds max Front squats (L1 30/20, L2 & L3 40/30)
60 seconds max push press (L1 30/20, L2 & L3 40/30)
Partner A does 60 seconds HPC, then rests while Partner B does 60 seconds HPC, Partner A does 60 seconds FS, then rests while Partner B does 60 seconds FS etc.

Scoring - Record total reps per team from the 3 minutes of max reps only.

Thursday

10 Minutes: 1RM Strict Press

OTMEM 16:

Odds: 4 x Strict Press @ 75% 1RM

Evens: Walking Lunge 15/10kg (L1 10m, L2 & L3 25m)