Tuesday

8 x 3 Push Press

3 minutes - Max Clean & Jerk (40/30, 50/40, 60/50)

Monday

10 Minutes - Muscle Up Progressions

AMRAP 12

400m
90 x Wall balls
150 x Double Unders
Max Muscle Ups (Pull up + Ring Dip)

Saturday

Open WOD 16.1

Friday

PARTNER AMRAP 20

200m Run each (1 person at a time)

128 x Double Unders

64 x Air Squats

32 x Burpee Bar Touches

16 x Pull Ups

8 x Power Cleans (50/35, 60/50, 80/65)

Swap reps as required.

Thursday

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

Dead Lift

Wednesday

For Time:

14/12/10/8

Hang Power Snatch (30/20, 40/30, 50/40)

HSPU (L1 Strict Press)

Front Rack Alternate Lunges

Tuesday

For Max Reps:

60 seconds - Calorie Row

60 seconds - Wall Balls

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

60 seconds - Box Jumps (24/20")

4 rounds.

Monday

10 minutes - 1RM Overhead Squat

AMRAP 12:

10 x Overhead squat @ 50% 1RM

12 x Toes to Bar

10 x Lateral bar Burpees

Saturday

Open Workout 13.1

AMRAP 17:

40 x Burpees

30 x Snatches (35/20 Rx 'd & Scaled)

30 x Burpees

30 x Snatches (Rx'd 60/35, Scaled 40/25)

20 x Burpees

30 x Snatches (Rx'd 75/45, Scaled 50/35)

10 x Burpees

AMRAP in remaining time Snatch (Rx'd 95/55, Scaled 60/40)

First set of snatches using bar only, bar must begin below the knee to complete each rep.

Load your own bar as you progress.

Burpee is a bar touch with target at least 6 inches above fingertips.

Friday

AMRAP 18:

10 x Shoulder to Overhead (30/20, 40/30, 50/40)

10 x Box Jumps

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

Swap every round.

Thursday

15 - 13 - 11 - 9

Power Cleans (40/30, 60/45, 70/50)

400m (L1 200m)

Wednesday

5 RFT:

10 x Pull Ups (Jump C2B)

15 x Wall Balls

25 x Double Unders

Tuesday

3 - 3 - 3 - 3 - 3 - 3 - 3 Back Squat

Monday

AMRAP 6:
L1 600m, L2 & L3 800m
Max Rep Clean & Jerk (40/30, 50/35, 60/45)

Straight into

AMRAP 6:
L1 400m, L2 & L3 600m
Max Rep Burpee Box Jump (24/20)

Straight into

AMRAP 6:
L1 200m, L2 & L3 400m
Max Rep Wall Walks

Record total reps.

Saturday

Open workout 15.1 & 15.1a:

AMRAP 9:

15 x Toes to Bar (Hanging knee raise - scaled)
10 x Deadlifts (50/35kg Rx'd, 40/25kg scaled)
5 x Snatches (50/35kg Rx'd, 40/25kg scaled)

Straight into:

6 minutes - find 1RM Clean & Jerk.

Friday

Partner WOD:

AMRAP 25:

20 x Wall Balls 

20 x KB Swings (16/12, 24/16, 32/24) 

20 x Box Jumps

20 x Push Ups

20 x Pull Ups

20 x Hang Power Cleans (40/30, 50/40, 60/50)

Swap every 10 reps.

Thursday

Push Jerk: 10 x 2

Begin with moderate load and work to max load for 2 reps.

Rest as required.

Finisher:

Max Burpee Pull ups in 3 minutes.

Wednesday

10 minutes - Ring Dip Progressions.

21/15/9

Power Snatch (30/20, 50/35, 60/40)

Ring Dips

Tuesday

AMRAP 20:

10 x Deadlifts @ 50% 1RM (100/75kg Max)
15 x Toes to bar
20 x Double Unders
400m (L1 200m)

Monday

4 RFT

12 x Hang squat cleans (L1 30/20, L2 & L3 40/30)

12 x Burpee bar touch

12 x Pull ups

Saturday

3RM - OH Squat

Every 2 minutes for 10 minutes:

5 x Power Snatch @ 75% 1RM
7 x Bar Facing Burpees

a) AMRAP 6:

20 x Box Jumps
10 x Toes to Bar

b) AMRAP 6:

10 x Wall Balls
20 x Double Unders

Friday

Partner WOD:

AMRAP 20:

30 x Box Jumps

20 x Push Ups (L1 HR)

10 x Pull Ups

100m Sprint

Relay style, Partner A completes 1 full round then swaps with Partner B who completes 1 full round etc.

Straight into:

5 minutes:

Max Combined Reps - Strict press* (30/20,  40/30, 50/40)

One person working at a time, swap as required.

* Bar taken from floor.

Thursday

10 RFT:

7 x Thrusters (30/20kg)
5 x KB Swings (L1 & L2 24/16, L3 32/24)
3 x Burpees

20 minute time cap.

Wednesday

AMRAP 15:

Run (400m, 600m, 800m)
150 x Double Unders
30 x Toes to Bar
30 x Hang Clean & Jerks (30/20, 40/30, 50/40)
In remaining time - Max Burpee Box Jumps.

Tuesday

10 x minutes: 1RM Jerk

AMRAP 12:

21 x Wall Balls
15 x Box Jumps
9 x Ring Dips