Saturday

5 RFT:

10 x Front Squats
15 x Ab Mat Sit-Ups
20 x Double Unders
200M

Friday

AM:

3 RFT:

21/15/9

KB Swings
Toes to Bar
400m

PM:

Friday night games:

Thursday

For Time

25 x Shoulder to Overhead (40/30)
50 x Double Unders
100 x Wall balls
50 x Double Unders
25 X Shoulder to Overhead (40/30)

Wednesday

10 minutes: Work to 1RM Deadlift

As far as possible in 7 minutes

3,6,9,12,15,18,21 etc

Thrusters (40/30)
Pull ups

Tuesday

AMRAP 15 Minutes:

10 x Pull ups
15 x O/H Walking Lunges (15/10)
20 x Burpees

Monday

21/15/9

SDHP (40/30)
Toes to Bar
KB Swings

Rest 60 seconds then:

Finisher: Max Pushups in 5 minutes

Saturday

OTMEM

1 x Squat Clean & Jerk (60/40)
1 x Bar Facing Burpee

Increase reps by 1 per minute for as long as possible.

Finisher:

800m

Friday

Partner WOD

"Whoa"

Each Partner Completes:

30 x Thrusters (30/20)
30 x Front Squats (40/30)
30 x Clean & jerk (50/40)
30 x Dead Lifts (60/50)

30 x Pull ups
30 x Toes through Rings
30 x Knees to Elbows

30 x Pushups
30 x Squats
30 x Box Jumps
30 x Burpees

Must Complete total reps of each exercise before Moving on, Whilst Partner A is completing movement Partner B is Doing Double Unders. You may swap over at any time.

Record Time and total double unders.

"Fitness Lonnie"

Thursday

For Time:

20 x Burpee Pull ups
40 x HR Push ups
60 x Double Unders
40 x Tyre Jumps
20 x Burpee Pull ups

Wednesday

7 RFT

6 x Hang Squat Snatch or 12 x Power Snatch (40/30)
7 x Knees to Elbows
8 x Alternate Pistol Squats or 16 x Assisted Pistol Squats

Tuesday

3-3-3-3-3 Dead Lift

Then:

AMRAP 10 minutes

10 x Dead Lifts (80/60)
5 x Bar Facing Burpees
20 x Double Unders

Monday

For Time:

50 x Back Squats (40/30kg)
40 x KB Swings (24/16kg)
30 x Toes to Bar
40 x Front Squats (30/20kg)
30 x KB Swings (24/16kg)
20 x Knees to Elbows
30 x Squats
20 x KB Swings (24/16kg)
10 x Chest to Bar Pull ups

Day 1: 100 x Day Burpee Challenge for those participating.

Saturday

3 RFT

15 x Ring Dips
15 x O/H Walking Lunges (20/15)
30 x Double Unders
400m

Friday

"Cindy plus one"

10,9,8,7,6,5,4,3,2,1

Power Cleans (60/40)
1 x Round of Cindy - 5 x Pullups, 10 x Push ups, 15 Squats

Partner A completes Power Cleans whilst Partner B completes 1 round of Cindy, then swap.

Thursday

30/20/10

Wall Balls
HR Push Ups
Burpees

Wednesday

AMRAP 20 Minutes

5 x HSPU
10 x Pull ups
15 x Clean & Jerk (40/30)

Tuesday

OTMEM 10 Minutes

2 x Dead Lifts (100/75kg)

Then:

5RFT

8 x Toes to bar
10 x Alt. 1 arm KB Snatches (24/16)
18 x Squats

(15 minute cut-off)

Monday

Benchmark WOD "Annie"

50-40-30-20-10

Double Unders
Sit ups

Saturday

3 RFT:

5 x HSPU
10 x Dead lifts (60/80)
15 x HR Push ups

800m buy in & cash out

Friday

Partner WOD*

10,9,8,7,6,5,4,3,2,1

Pull ups
KB Swings
Thrusters
Over Unders

* Conditions Apply

Thursday

'Tabata This'

Squat Cleans
Ab Mat Sit-Ups
KB Swings (24/16)

Wednesday

'Karen'

For time:

150 x Wall Balls (9kg/5kg)

Tuesday

AM: 21/15/9

Thrusters (40/30)
Burpees

5:30 PM:

Mystery WOD

Monday

For time

30 x SDHP (50/40)
40 x Squats
50 x Double Unders
20 x SDHP
30 x Squats
40 x Double Unders
10 x SDHP
20 x Squats
30 x Double Unders

Saturday

3 RFT

20 x Push Press (40/30)
20 x KB Swings
20 x Double Unders
400m

Friday

Partner WOD

In pairs on the same bar complete the following:

1000kg of SDHP
1000kg of Thrusters
1000kg of Back Squat

Choose any weight, weight may vary per exercise.

Between each set of 1000kg each athlete must complete:

25 burpees
35 KB Swings
45 Squats

Thursday

Work to 1RM Back Squat

Then:

As many reps as possible in 5 mins

Barbell Complex