Thursday

7 RFT:

7 x Wall Balls
7 x Hang Power Clean (L1 30/20, L2 45/35 & L3 60/45)
7 x Toes to Bar
7 x Deadlifts
7 x Burpees
7 x Ring Dips
7 x HSPU (L1 Push Press)

Wednesday

For Time:

5 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)
4 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)
3 x Rounds of Cindy
10 x Deadlifts @ 50% 1RM (100/75kg Max)
10 x KB Swings (16/12, 24/16, 32/24)

Cindy:
5 x Pull Ups
10 x Push ups
15 x Squats

Tuesday

National Police remembrance day.

TYNAN - EYRE HERO WOD

Partner WOD:

Buy in: 22 x Squat Clean & Jerks (45/30) broken up as you like then straight into:

AMRAP in remaining time:

12 x thrusters each (45/30)
10 x SDHP each
88 x Burpees broken up as you like

Monday

4 Rounds:

30 secs- Max OH Squats (L1 30/20, L2 & 3 40/30)

30 secs- Max burpees

30 secs- Max box jumps

100m run (50 forwards, 50 backwards) 

30 x Double unders

Wall walks (L1 x 3, L2 x 6, L3 x 9)

30 secs Rest

With running clock, score total reps for OH squats, burpees and box jumps. 

Friday

Partner WOD:

AMRAP 25

TEAM "BRADSHAW"

3 x HSPU (L1 Push Press 40/30)

6 x Deadlifts @ 50% 1RM (Max 100/75)

12 x Pull Ups

24 x Double Unders

Swap every full round.

Reminder:

5pm - Open Gym

6pm - WOD

Thursday

For Time:

400m (L2 200m)

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

40 x Wall Balls

50 x Ab Mat Situps 

40 x Shoulder to Overhead

30 x Alt Front Rack Lunges

400m (L2 200m)

16 minute time cap.

Wednesday

For Time:

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

Every time you stop:

50m forwards run
50m backwards run
10 x Box Jumps 24/20"

*L3 x 150

Tuesday

15 minutes:
1RM Squat Snatch, Snatch Balance or Power Snatch + OH Squat

OTMEM 12

1st minute: 6 x Power snatch @60% 1RM
2nd minute: 2 x Ring or Bar Muscle Ups (C2B or standard pullups)
3rd minute: 30 x Double Unders

Monday

3 Rounds for time:

10 x Clean & Jerk (30/20, 45/30, 60/45)
10 x Toes to Bar
200m
10 x Front Squats
10 x Bar Facing Burpees

Friday

Partner WOD:

AMRAP 20

Complete 1 x full round then rest while your partner completes 1 full round of:

100m
1 x Wall Walks
2 x Box Jumps
3 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
4 x Pull Ups
5 x Thrusters

Add one rep to each movement per round, record total full rounds.

Thursday

Tabatas

20 seconds on, 10 seconds off:

KB Swings (L1 16/12, L2 24/16, L3 32/24)

Wall Balls

HR Push Ups

Wednesday

For Time:

15-12-9-6

HSPU

Deadlifts (L1 60/40, L2 80/60, L3 100/75)

Pull Ups

Tuesday

For Time:

100 x Double Unders

15 x Hang Clean & Jerk (35/25, 40/30, 50/40)
15 x Front Squats
400m (L1 200m)
10 x Hang Clean & Jerk (35/25, 40/30, 50/40)
10 x Front Squats
400m (L1 200m)

100 x Double Unders

Monday

OTMEM 10:

3 x Strict press @ 75% 1RM

AMRAP 10:

100m (50m forwards, 50m backwards)
10 x Burpee bar touch
10 x Shoulder to overhead @ Strict press weight

Friday

For Time:

60 x HSPU (Swap every 10)
80 x Pull Ups (Swap every 10)
100 x Burpee Bar Touch (Swap every 10)
200 x Double Unders (Swap every 20)
100 x Wall Balls (Swap every 10)
80 x OH Lunge 30/20kg (Swap every 10)
60 x Ring Dips

20 Minute Time Cap

Thursday

15 - 12 - 9 - 6 - 3

Squat Clean (L1 35/25, L2 40/30, L3 60/45)
Push Ups
Push Jerk

Wednesday

FOR TIME:

2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Pull Ups

400m (L1 200m)

Then:
21 x Thrusters @ OHS weight.

Then:
2 x Rounds:

10 x Overhead Squats @ 50% 1RM

10 x Toes to Bar

400m (L1 200m)

Tuesday

15 minutes: Work to 3RM Deadlift

AMRAP 12:

9 x Deadlifts @ 75% 3RM

9 x Lateral burpee bar jumps

Monday

For Time:

30 x Back Squats (L1 & L2 40/30, L3 50/40)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

Run 400m (50m f/wards, 50m b/wards x 4)

Double Unders (L1 x 50, L2 x 100, L3 x 150)

3 rounds of:

5 x HSPU

10 x Burpees

15 Box Jumps

30 x Back Squats (L1 & L2 40/30, L3 50/40)

20 minute time cap

Friday

Partner WOD:

For Max Reps:

4 minutes - KB Swings (L1 16/12, L2 24/16, L3 32/24)
4 minutes - Burpee Toes to Bar
4 minutes - Overhead Squats (L1 30/20, L2 & L3 40/30)
4 minutes - Wall Walks


- One person working at a time
- Each person must complete a minimum of 5 reps before swapping
- Complete in any order
- Record total reps

**REMINDER**
6pm WOD replaces 6:30pm WOD.

Thursday

For max reps:

4 rounds:

60 seconds row for calories

60 seconds hang power snatch (L1 & L2 30/20, L3 40/30)

60 seconds wall balls

60 seconds Box Jumps/ Step ups (26/24")

No rest.

Wednesday

3 RFT

400m

12 x Pull ups (L3 Chest to Bar)

25m OH Barbell lunge (L1 20/15, L2 40/30, L3 50/40)