Friday

Partner WOD:

WOD 1:
3 RFT
10 x Burpees
10 x Alternate KB Snatches (L1 - Single arm KB Swings)
100m Sprint

WOD 2:
For Time:
100 x Double Unders
10 x Thrusters (L1 30/20, L2 & L3 40/30)
80 x Double Unders
8 x Thrusters
60 x Double Unders
6 x Thrusters

WOD 3:
10/8/6/4/2
Power Cleans @ 50% 1RM
Toes to Bar

WOD 4:
21/15/9
Wall Balls
Pull ups

Partner A does WOD 2 then WOD 4, whilst Partner B does WOD 1 then WOD 3. Once both athletes have completed their WODS, they swap. Record total time taken. 30 minute cutoff.

Thursday

3-3-3-3 Dead Lift

Then 4 x Rounds:

10 x 4 count tempo Deadlifts @ 60% 3RM

Rest 40 seconds

AMRAP SPRINTS

1) AMRAP 4:

10 x Burpee Box Overs

10 x Knees to Elbows

then

2) AMRAP 4:

10 x Push Ups

10 x KB Swings

Combine rounds for total score

Wednesday

AMRAP 16:

2 x Muscle Ups, 4 x Ring/ Strict pullups, 6 x Ring Rows

8 x Hang power snatch (30/20 - 40/30 - 50/40)

16 x Wall Balls

25m Bear Crawl. 

Tuesday

3-3-2-2-1 Power Clean

AMRAP 12:

9 x Dead Lift

6 x Power Clean

3 x Front Squats

20 x Double Unders

L1 - 50%, L2 & L3 - 60% 1RM Power Clean

Monday

4 x Rounds for time:

Run (L1 200m, L2 & L3 400m)
10 x Pullups (L3 Chest to Bar)
20 x Box Jumps/ Step Ups (24/20)

Friday

Partner WOD:

AMRAP 20:

Partner A completes: 3 x rounds of Cindy (5 x pullups, 10 x Push Ups, 15 x Squats)

In that time partner B completes: AMRAP Burpee box jumps.

Then swap and score total rounds of Cindy.

Inhouse throwdown competitors have the option of Using WOD times for Open gym.

Thursday

"Diane"

21-15-9

Dead Lift (100/75)

HSPU

Wednesday

10 minutes: Work to a 2RM Weighted Push Up

AMRAP 10

7 x Ring Dips 

12 x Box Jumps (L1 24/20" L2 & L3 26/24")

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

Tuesday

3-3-3-3 Strict Press

12 minute Ladder:

2 - 4 - 6 - 8 - 10 etc
Shoulder to overhead (Strict Press Weight)
Toes To Bar
20 x Double Unders after each round

S2O bar taken from the ground.

Tips for Double Unders:

- Keep your elbows pinned to your sides as this prevents your arms creeping out and the rope coming up, causing you to trip up.
- Keep your hands forward as this prevents the rope creeping back, causing you to trip up.
- Jump off the balls of your feet keeping your knees only slightly bent.
- Butt cheeks/ midline tight.
- Stare at something in the distance which is eye height.

Monday

Tabatas:

24 x rounds, 20 seconds work, 10 seconds rest for max reps rotating through:

Alternate KB snatches (L1 16/12, L2 20/16, L3 24/20)

Burpees

Wall Balls

Friday

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Power Cleans + Jerks (50% 1rm) until A gets back.
Switch and repeat. (score is reps of power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats (same weight as C&J) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpee box jumps
Switch and repeat.
5 Burpees box jumps= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Thursday

3-3-2-2-1-1 Hang Squat Clean.

Then:

L1: 4RFT

7 x Hanging Squat Clean @ 60% 1RM
15 x HR pushups
60 x Single Unders

L2 & L3: 5RFT

7 x Hanging Squat Cleans @ 60% 1RM
15 x Push Ups
30 x Double Unders

Wednesday

L1)

16/14/12/8/6/4

Banded Pull ups
Wall Balls
Step Ups (24/20)

L2 & L3)

20/18/16/14/12/10

Pull ups
Wall Balls
Box Jumps (24/20)

20 minute cut off

Tuesday

For Time:

Run (L1 & L2 400m, L3 800m)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
30 x Thrusters (L1 30/20, L2 40/30, L3 50/40)
25m Plate Lunge (L1 10/5, L2 15/10, L3 20/15)
Run (L1 & L2 400m, L3 800m)

Monday

10 minutes: Work to a 1RM Back Squat

4 Rounds:

8 x tempo (4 count) Back Squats @ 60% 1RM
rest 1 minute between sets.

AMRAP 8:

5 x Strict Burpees
7 x Toes to Bar
100m Sprint

Saturday

Open Gym: 8am - 10am

Friday

Partner WOD

For Time:

100 x Pullups
100 x KB Swings (L1 16/12, L2 24/16, L3 32/24)
100 x Double Unders
100 x Hang Power Snatches (L1 30/20, L2 & L3 40/30)
100 x Burpees

1 x person working at a time.

Thursday

Deload Week:

OTMEM 20:

Odds - 2 x Muscle ups (Ring/bar/low ring transition)

Evens - 3 x Squat Clean & Jerks (Heavy as possible)

Wednesday

Deload Week

Skill: Pull up Progressions

OTMEM 8:

Odds - Max unbroken strict pull ups.

Evens - Max unbroken kipping pullups. 

Then:

OTMEM 6:

Max Unbroken Push ups.

Tuesday

Deload Week

Skill: Snatch progressions

25 Minutes:

Snatch Complex:

1 x Snatch grip Dead Lift

1 x Squat Snatch

3 x Overhead Squats

Start light, increase weight after each complex, rest as needed.

Monday

Deload Week:

5 Rounds for Quality:

20 x Alternating Pistol Squats (Unassisted/ Band/ Box)
Max HSPU (Choose either strict or kipping)

Saturday

Open gym: 8-10am

Get your skills on!

Friday

Partner WOD:

AMRAP 25 minutes:

7 x Toes to bar (L1 hanging knee raise)

9 x Dead Lifts (50% 1rm)

11 x Burpee Box Jumps (20")

Partner A works on rounds for the time it takes partner B to complete a 200m KB carry. Once Partner B finishes the carry, they swap, and partner B continue rounds wherever partner A was up to.  

Score total full rounds.

Single KB carry 

(L1: 20/12, L2: 24/16, L3: 32/24)

Thursday

A) 15 minutes - 1RM Power clean

B) As many ladders of the following in 12 minutes:

1-2-3-4-5 

Hang Power Clean @ 75% of the 1RM achieved in Part A.

Eg: 

Perform 1 x hang power clean then rest as needed; perform 2 x hang power cleans then rest as needed; perform 3 x hang power cleans then rest as needed; etc... up to 5 x power cleans, then start again at 1. If you drop the bar before you achieve the designated amount of reps in that set, you must begin that set over - i.e. if you drop the bar on your 4th rep of your set of 5, you must begin that set of 5 again from 0.

Wednesday

"Fight gone bad"

3 rounds for max reps

1 x min SDHP

1 x min Push Press

1 x min Wall Balls

1 x min Box Jumps

1 x min Row for calories

1 x min rest