Saturday

As far as possible 12 minutes:

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

Squat Cleans (50/40)

Box Jumps (24/20")

After every round complete either of the following:

1) 1 x Bar Muscleup

2) 2 x Wallwalks

3) 3 x Burpee/pull-up/T2B.

Friday

In teams of 2 complete the following, 1 person working at a time:

For reps

5 Mins x max Clean & Jerk (50/40)

5 Mins x max Calorie Row

5 Mins x max Wall Balls

5 Mins x max Burpee Bar Touch

Rest 1 minute between rounds.

5:30pm - Open Gym

Thursday

AMRAP 14 Mins:

7 x Front Squats (60/45)

5 x HSPU

3 x Squat Snatch (60/45)

1 x Muscle Up

Increase muscle up by 1 x round.

S: 1 x Muscle up = 

2 x strict pull-ups, 2 x ring dips

Wednesday

Strength - 6am, 5:30pm:

1RM - Strict Press

1RM - Push Press

1RM - Jerk (Push/Split)

WOD - 6:30am, 9:30am, 6:30pm:

21/15/9

KB Swings

Wall Balls

400m

Buy in/ Cash Out: 30 x Double Unders.

Tuesday

For Time:

50 x Hang Cleans (60/45)
50 x Burpee Toes to Bar

Complete in any order

Monday

For Time

100 x HR Push-ups

75 x Pull ups

100 x Squats

75 x Alternate KB Snatches (20/16)

400m

15 minute cut off

Saturday

4 RFT

10 x OH Squats (40/30)

10 x SDHP (40/30)

10 x Push Press (40/30)

400m

Friday

Partner WOD:

For Time, in any order, one person working at a time:

50 x Pullups
50 x Burpees
50 x Squats
1km Row
50 x Knees to Elbows
50 x KB Swings
50 x Wall Balls
300 x Double Unders

Thursday

5 RFT:

10 x Deadlifts (100/75)

10 x Box jumps (26/24)

Wednesday

Strength 6am & 5:30pm:

7 Rounds for Quality

Max strict pull-ups (any grip)

Rest 60 seconds 

WOD 6:30am, 9:30am & 6:30pm:

For Time:

30 x HSPU

40 x Toes to bar

50 x HR Push ups

40 x KB SDHP (24/20)

30 x Shoulder to Overhead (70/50)

Tuesday

For time:

Buy in/ Cash out:

50 x Wallballs

21/15/9

Front Squats (60/45)

Chest to bar pull-ups

Monday

For Reps:

AMRAP 7 Mins:

8 x KB Swings (24/16)
30 x Double Unders

Rest 2 mins then:

OTMEM 8 Minutes:

Odds: Max Burpees
Evens: Max Box Jumps

It's Monday, Get as excited as this guy!!

Saturday

"Jackie"

For time:

Row 1000m

50 x thrusters (20kg M&F)

30 x Pull-ups 

Friday

"Fight Gone Worse"

Partner WOD, In teams of 2 work though the following rounds, 1 x person working at a time:

5 Rounds for total reps:

1 x Min Burpees
1 x Min Wall Walks
1 x Min Row for Calories
1 x Min Snatches (40/30)
1 x Min Toes to Bar
1 x Min Rest

Thursday

AMRAP 15 Mins

Max Double Unders

Every 90 seconds complete:

5 x pull-ups

10 x push-ups

15 x squats

Record double unders

Wednesday

Strength - 6am, 5:30pm:

Choose your own 1RM

WOD - 6:30am, 9:30am, 6:30pm:

For Time:

20 x Power Cleans (90kg/70kg)
Rest 3 Mins
25 x Power Cleans (70kg/ 55kg)
Rest 2 Mins
30 x Hang Power Cleans (50kg/ 40kg)

Tuesday

For time:

400m
50 x Thrusters (20kg)
200m
30 x Pullups
400m
50 x KB Swings (24/16)
200m
30 x Toes to Bar

Monday

4 RFT:

15 x Push Press (50/40)
15 x Front Squats (50/40)
15 x SDHP (50/40)
400m

Saturday

For Time:

400m
100 x Double Unders
80 x Squats
60 x KB Swings
40 x Pull-ups
20 x O/H walking lunges (20/15)
400m

Friday

Team WOD:

Row
Run
Max Burpee Pull-ups

Distances TBA

Thursday

For Time

20,19,18....13,12,11
10, 9, 8..... 3,2,1

Thrusters (30/20)
Toes to Bar

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2

Snatch Complex:

Wide Grip Dead Lift, High Pull, Power Snatch, Hang Power Snatch

WOD - 6:30am, 9:30am, 6:30pm:

"Diane"

21/15/9

Deadlift (100/75)
HSPU

Tuesday

AMRAP 12 Minutes:

15 x Pullups
25 x O/H Squats (40/30)
35 x Double Unders

Monday

AMRAP 20 Mins:

2 x Wallwalks
6 x Clean & Jerk (60/45)
12 x Bar Facing Burpees
200m

Saturday

1pm Only

"Fight gone Bad"

3 rounds for reps rotating ea. min:
Wall-ball shots (9/6)
Sumo deadlift high-pull (35/25)
Box-jumps (20")
Push-press (35/25)
Row for Calories
1 minute rest between rounds

BBQ afterwards

Friday

Partner WOD:

For Reps -

Run 200 meters
Max Rep Push Ups
Run 400 meters
Max Rep KB Swings (24/16)
Run 800 meters
Max Rep Squat

One person will run while the other works for reps, then switch.

Thursday

For Total Reps:

AMRAP 4 x mins:
10 x DeadLifts (80/60)
5 x HSPU

Rest 60 seconds then:

AMRAP 4 x mins:
10 x Toes to Bar
5 x Burpee Bar Touch

Rest 60 seconds then:

AMRAP 4 x Mins:
Max Power Cleans (80/60)