Monday

5 RFT

5 x Clean & Jerks @60% 1RM (L3 Squat Clean & Jerk)
10 x Box Jumps/ Step Ups (20"/24")
Run (L1 200m, L2 & L3 400m)

Friday

"Pet rock day"

In pairs complete the following for time:

60 x Pushups (swap every 10)
80 x Wall Balls (swap every 10)
100 x Burpees (swap every 10)
60 x KB Swings (swap every 10)
80 x Pull ups (swap every 10)
100 x Box Jumps (swap every 10)

- Each team has a pet rock (a 16kg KB or a 15kg Plate).
- Whilst one person is working, the other person must hold the pet rock (male - overhead, female - anywhere above waist).
- The pet rock isn't allowed to touch the body and if it is put down, the working partner must pause, until the pet rock is back in position.

Thursday

10 Minutes: 

Skills: Hand Stand Push Up Progressions (L1 & L2)

Skils: Hand Stand Walk  (L3)

5 RFT:

10 x HSPU

10 x Dead lift @ 50% 1RM

Sprint (L1 & L2 200m, L3 400m)

Wednesday

"Elizabeth"

21/15/9

Power Cleans (60/45)
Ring Dips (L1 Banded or Box, L2 Banded or 2 count lowers, L3 Rx'd)

Alternative to Rx'd weight for benchmark, complete Power Cleans @ 60% 1RM

Tuesday

10 minutes to establish 1RM Push jerk.

AMRAP 16

8 x Toes To Bar
8 x Push Jerk (L1 @ 50% 1RM, L2 & L3 @ 60% 1RM)
16 x KB Step Up 20" (L1 16/12, L2 24/16, L3 32/24)

Monday

2 Rounds for max Reps:

2 Minutes - Burpees
3 Minutes - Thrusters (L1 30/20, L2 40/30, L3 50/40)
4 Minutes - Wall Walks

No rest between rounds

Friday

'Parter WOD'

For total reps - 20 Minutes:
Between pairs, complete the following rep scheme with one person working at a time

4,8,12,16,20,24 etc

Push Press (L1 30/20, L2 40/30, L3 50/40)
Toes to Bar
Alternate KB Snatch (L1 16/12, L2 24/16, L3 32/24)
1 x 25m Wheelbarrow walk after each round.

Thursday

10 minutes to establish 1RM OH Squat

21/15/9

OH Squat @ 50% 1RM

Bar facing Burpees

Pullups

Wednesday

For Time:

Row (L1 500m, L2 & L3 750m)
30 x KB Swings (L1 16/12kg, L2 24/16kg, L3 32/24kg)
30 x Toes to Bar
30 x Back Squats (L1 40/30, L2 45/35, L3 60/40) L1 from rack
30 x Shoulder to Overhead
30 x Box Jumps (24/20")
Run (L1 400m, L2 & L3 800m)

Tuesday

OTMEM 10: 1 x Snatch Balance (from chosen starting weight, increase kgs/ round)

4 RFT:
Run (L1 200m, L2 & L3 400m)
5 x Hang Squat Snatch (20/15kg, 40/30kg, 50/40kg)
15 x Push Ups
30 x Double Unders

Cut off - 20 Minutes

Monday

Part A)
Strength: 3-3-3-3 Front Squat

Part B)
AMRAP 14: 3,6,9,12,15 etc.

Hang Power Cleans (L1 - 35/25kg , L2 50/40kg , L3 70/50kg)
Front Squats
Knees to Elbow

Friday

Partner WOD:

AMRAP 25 Minutes:

7 x Wall Balls
7 x SDHP (40/30)
7 x Box Jumps (20")
7 x Toes to Bar
7 x Burpees
7 x KB Swings
7 x Push ups

Swap with partner after every full round.

Thursday

De-Load Week

Snatch Progressions

Every 90 seconds for 16 Minutes:

1 x Squat Snatch

Increase weight/ round

Wednesday

De-load Week

Pull up progressions

5 rounds for Quality:

7 x HSPU

7 x Pull Ups

7 x Strict Burpees

Tuesday

De-load Week

5 rounds:

400m

Rest 60 seconds

record slowest 400m

Monday

De load week

"Crossfit Total"

Combined weight for:

1RM Back Squat
1RM Dead Lift
1RM Strict Press

Friday

Partner WOD:

Angie & Karen:

For Time:

100 x Pullups (swap every 10)
100 x Pushups (swap every 10)
100 x Abmat Situps (swap every 20)
100 x Squats (swap every 20)
150 x Wall Balls (swap every 10)

Thursday

10 minutes: Work to 1RM Squat Clean

AMRAP 16:

10 x Burpee Bar Touch
10 x Knees to Elbows
10 x Squat Clean & Jerk (L1 & L2 50% 1rm, L3 60% 1rm)
Run (L1-100m Sprint, L2 & L3 -200m Sprint)

Wednesday

"Choose your own adventure"

Choose two of the three WODs and complete for time:

1) 21/15/9
KB Swings (16/12, 24/20, 32/24)
Wall Balls

2) 21/15/9
Overhead Squats (L1 30/20, L2 & L3 40/30)
Bar Facing Burpees

3) 21/15/9
Pull Ups
Ring Dips

Rest 2 minutes then complete AMRAP 4 Minutes:
Wall Walks

Tuesday

For Time:

Run (L1, 400m L2 & L3 800m)
50 x Squats
40 x Push Ups (L1 & L2 HR, L3 Rings)
30 x Toes to bar
Run (L1 200m, L2 & L3 400m)
30 x Pull ups
40 x Shoulder to Overhead (30/20kg, 40/30kg, 50/40kg)
50m KB Walking Lunge (16/12kg, 24/20kg, 32/24kg)
Run (L1, 400m L2 & L3 800m)

Cut off - 25m

Monday

10 Min:

1RM Power Clean

5RFT:

10 x HSPU (L1 box)

15 x Hang power clean (L1 30/20, L2 & L3 45/30)

30 x Double unders (L1 60 x Single unders)

20 min cut off