Saturday

2 Rounds For Time:

5 x ( 5 x Pull Ups + 10 x Air Squats + 5 x T2B)
100 x Double Unders
5 x (3 x Hang power clean (60/45kg) + 1 x BF Burpee)

MOD 1 - 40/30kg
MOD 2 - 80/60kg

Friday

6:30am - 9:30am - 5:30pm

TEAMS OF 3:

2016 Teams regionals workouts 3, 4 & 5:

For Time:

104 x Wall balls
52 x Pull ups
Then -
4 rounds:
28 x Air squats
15 x Power cleans (60/45)
MOD 1 - 40/30kg
Then - 
3 rounds:
400m Run
40 x Abmat situps
7 x Deadlifts

Split reps as required, 1 person working at a time.

Thursday

6:30am - 9:30am - 5:30pm only.

"Lift off"

7 minutes to complete 1RM for the following:

- Hang Squat Clean

7 minutes to complete 1RM for the following:

- Thruster

3 RFT

20 x Box Jumps

40 x Double Unders

400m

Wednesday

6:30am - 9:30am - 5:30pm only.

Partner WOD:

A) In Pairs, select weight and complete for total kg's with 1 x person working at a time:

2 mins - Max weight shoulder to overhead

2 mins - Max weight power clean

2 mins - Max weight power snatch

record total Kg's

B) In pairs, alternating full rounds:  

AMRAP 14:

12 x Wall Balls

12 x KB Snatches (24/16kg)

12 x Push Ups

MOD 1 - 16/12kg

Tuesday

6:30am - 9:30am - 5:30pm only.

Teams of 3 or 4:

21/15/9

Front Squats (50/40kg)

Pull Ups

Bar facing Burpees

MOD - 40/30kg

Relay style with one person working at a time, each team member completes 21 x front squats, then each team member completes 21 x pull ups, then each team member completes 21 x bar facing burpees. Repeat in the same order for the sets of 15, then the sets of 9.

Boxing Day

9:30am Only.

For Time:

30 x Hang clean & jerks (40/30kg)
15 x Wall Balls

400m

30 x Burpee box jumps
15 x Wall Balls

400m

30 x Toes to Bar
15 x Wall Balls

400m

30 x Burpee box jumps
15 x Wall Balls

400m

30 x Hang clean & jerks (40/30kg)

15 x Wall Balls
400m

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Saturday

Christmas Eve

AMRAP 20:

20 x Plate Thrusters (15/10kg)
9 x Burpee plate jumps
6 x OH plate lunges
100m plate carry

MOD 1 - 10/5KG
MOD 2 - 20/15KG

Friday

Teams of 3:

AMRAP 25:

100 x Cal Row

50 x Thrusters (20/15kg)

100 x Cal Row

50 x Thrusters (30/20kg)

100 x Cal Row

50 x Thrusters (40/30kg)

100 x Cal Row

Max Thrusters (50/40kg)

1 x person working at a time, record total thrusters.

Thursday

Conditioning:

Every 45 seconds for 15 rounds:

3 x Power Cleans (50/35kg)

6 x Push Ups

Max Air Squats

Record total air squats

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Finisher:

AMRAP 3:

Double Unders

MOD 1: x 2 Single Unders

Wednesday

Strength: 

Squat Snatch - 2 x 60%, 2 x 65%, 2 x 2 x 70%

Conditioning:

2 RFT:

15 x Toes to Bar

30 x Wall Balls

60 x Double Unders 

400m

Tuesday

Conditioning: 

AMRAP 15:

12 x Box Jumps (24/20")

9 x Power Snatch (50/35kg)

6 x Bar Facing Burpees

3 x C2B Pull Ups

MOD 1 - 40/30kg

Gymnastics Conditioning*:

Choose 1 of the following:

A) 3 x 5 Muscle Ups

B) 4 x 4 Muscle Ups

C) 3 x 3 Muscle Ups

D) 6 x 2 Muscle Ups

*OPTIONAL

Monday

Strength:
Strict Press - 6 x 4 @ 70%

Conditioning:

AMRAP 12:
4 x Deadlifts (100/75kg)
25 x Air Squats
7 x HSPU

MOD 1 - 80/60kg
MOD 2 - 120/85kg

Sunday

For Max Reps:

2 mins -  Thrusters (40/30kg)
2 mins - Cal Row
2 mins  - Run 200m rest remaining time.
2 mins - Toes to Bar
2 mins - Box Jump Overs
2 mins  - Run 200m rest remaining time.
2 mins - Cal Assault Bike
2 mins - Hang Squat Cleans
2 mins  - Run 200m rest remaining time.

MOD 2 - 50/40kg

Friday

Partner WOD: 12 x Alternating full rounds

1 x round =

40 seconds on/ 20 seconds rest - Max hang KB Snatches (24/16kg)

40 seconds on/ 20 seconds rest - Max Thrusters (30/20kg)

40 seconds on/ 20 seconds rest - Max burpee box jumps 

Record total reps

Thursday

Strength:

Back Squats - 8 x 3@80%

Gymnastics conditioning:

Choose one of the following:

A. 2 x sets of 20 unbroken toes to bar

B. 3 x sets of 15 unbroken toes to bar

C. 4 x sets of 12 unbroken toes to bar

D. 5 x sets of 8 unbroken toes to bar

Conditioning:

AMRAP 3 - Complex:

1 x Burpee/ 1 x Pull Up/ 1 x toes to bar.

Wednesday

For Time:

50 x Air Squats
3 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
40 x Air Squats
2 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks
30 x Air Squats
1 rounds -
9 x Deadlifts (50/35kg)
6 x Hang Power Cleans
3 x Push Jerks

MOD 1 - 40/30kg
MOD 2 - 70/50kg

Tuesday

Conditioning:

For Time:

800m, 600m, 400m.
rest 2 minutes between each run.

MOD 1 - 600m, 400m, 200m

21/15/9

Pull Ups
Push Press (50/40kg)
Lateral Bar Jumps

MOD 1 - 40/30kg

OPTIONAL ACCESSORY WORK:

5 x Rope Climbs
rest 2 mins
4 x Rope Climbs
rest 90 seconds.
3 x Rope Climbs.

Monday

Strength:

AMRAP 4:
2 x Squat Cleans + 2 x Jerks @ 50%
AMRAP 3:
2 x Squat Cleans + Jerk @ 60%
AMRAP 2:
Squat Clean + Jerk @ 70%

Rest 90 seconds between AMRAPS.

Conditioning:

AMRAP 8:

20 x Wall Balls
40 x Double Unders

Sunday

For time:

4 x Burpee Box overs + 16 x Clean & Jerks (60/45)

6 x Burpee Box overs + 14 x Clean & Jerks 

8 x Burpee Box overs + 12 x Clean & Jerks 

10 x Burpee Box overs + 10 x Clean & Jerks 

12 x Burpee Box overs + 8 x Clean & Jerks 

14 x Burpee Box overs + 6 x Clean & Jerks 

16 x Burpee Box overs + 4 x Clean & Jerks 

MOD 1 - 40/30kg

Saturday

4 rounds for max reps:

1 minute - Pull ups
2 minutes - Air squats
3 minutes - Push ups
3 minutes - Run 400m and rest remainder of time.

MOD 1 - Ring rows
MOD 2 - C2B, Pistol squats, clap push ups.

WOD programmed by Coach Jose.

Friday

Teams of 3:

15 RFT:

5 x Pull Ups
7 x Burpees over rower
9 x OH Squats (40/30kg)

11 x Cal Row

Alternate Rounds. 

MOD 1 - 30/20kg (optional front squat)

Thursday

Strength: 

Deadlift - 4 x 6 @ 60%

Conditioning:

AMRAP 14:

15 x Deadlifts (100/75kg)

10 x Toes to Bar

5 x HSPU

1 x Rope Climb

MOD 1 - 80/60kg, 1 x Wall Walk, 5 x Strict ring rows

MOD 2 - 115/85kg, Deficit HSPU.

Wednesday

Conditioning:

For Time:

21/15/9

Hang power snatch (40/30kg)

x 2 Wall Balls

x 4 Double Unders

Finisher:

60 seconds - Max cal Assault Bike

-------------------------------

Midline Conditioning*:

EMOM 10:

Odds - 10 x Toes to Bar
Evens - Max unbroken L-Sit

*Optional extra work which can be carried out after the completion of the WOD. 

Tuesday

For Time:

3 Rounds -
7 x Thrusters (35/25kg)
7 x Pull ups
7 x Burpees

600m

3 Rounds -
7 x Thrusters (35/25kg)
7 x Pull ups
7 x Burpees

600m

3 Rounds -
7 x Thrusters (35/25kg)
7 x Pull ups
7 x Burpees

MOD 1 - 400m

Monday

Strength:

Squat Clean & Jerk

2 x 3 Squat cleans + 1 Jerk @ 70%
2 x 3 Squat cleans + 1 Jerk @ 75%

2 x 2 Squat cleans + 1 Jerk @ 80%

2 x 2 Squat cleans + 1 Jerk @ 85%

Metabolic Conditioning:

AMRAP 12:

8 x Hang Power Cleans (50/40kg)

100m

8 x Push Jerk

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Sunday

10 RFT:

3 x Hang Power Cleans + 1 x Jerk (60/45)
6 x Toes to Bar
9 x Wall Balls

MOD 1 - 40/30kg
MOD 2 - 80/60kg

Saturday

AMRAP 25:

800m
30 x Wall balls
20 x Burpees
400m
30 x Pull Ups
20 x Box Jumps
200m
30 x Toes to Bar
20 x Push Ups

WOD programmed by Coach Waz

Friday

Partner WOD

1) AMRAP 8:

100m Sprint

8 x Hang clean & jerk (50/35kg)

2) AMRAP 8:

12 x Cal Assault bike 

8 x Overhead Squats (50/35kg)

3) AMRAP 8:

15 x Cal Row

7 x Burpees over rower

MOD 1 - 40/25kg

-Alt full rounds

-Rest 2 mins between rounds

-Record total rounds

Thursday

Conditioning:

5 RFT with 22 min time cap

400m

6 x HSPU

12 x Pull Ups

24 x Air Squats

48 x Double Unders

Wednesday

Strength: 

Squat Snatch

3 @ 65%

3 @ 70%

3 x 3 @ 75%

Conditioning:

OTMEM 10:

Odds - 7 x Hang power snatch (50/35kg)

Evens - Max unbroken Ring or Box Dips

MOD 1 - 40/30kg

record total ring dips

Tuesday

Conditioning:

AMRAP 8:

10 x Thrusters (40/30kg)

12 x Burpee Bar Touch

rest 2 mins

AMRAP 8:

15 x Wall Balls

12 x KB Swings (24/16kg)

MOD 2 - 32/24kg

Monday

Strength:

6 x 4 reps @ 75% Back Squat

Conditioning:

4 RFT
200m
10 x Box Jumps
8 x Front Squats (60/45kg)

MOD 1 - 50/30kg

MOD 2 - 70/55kg

Sunday

AMRAP 5:

21 x Cal Row

21 x Burpees over Rower

AMRAP 5:

21 x Thrusters (40/30kg)

21 x Toes to Bar

AMRAP 5:

21 x Hang Power Cleans (40/30kg)

21 x Overhead Squats

AMRAP 5:

21 x Wall Balls

21 x Box Jump Overs

rest 2 mins between AMRAP's.

Saturday

For Time (16 min time cap):

30 x Power Snatches (50/35kg)
40 x Burpees
50 x Jumping Air Squats
60 x Double Unders

MOD 1: 40/25kg

MOD 2: 60/40kg

Friday

Partner WOD:

AMRAP 6:

2 x Squat Snatch (50/40kg)

2 x Wall Walks

Alternate movements

AMRAP 5:

Alternating 100m Sprints

AMRAP 4:

Alternating Burpee Ring or Bar Muscle Ups

MOD 1:

40/30kg

Burpee + 2 Pull ups

Rest 2 mins between AMRAPs

Record total reps for each AMRAP separately. 

Thursday

For Time:

800m
10 x Deadlifts (100/75kg)
50 x Double Unders
25 x Wall Balls
600m
10 x Deadlifts (100/75kg)
50 x Double Unders
25 x Wall Balls
400m
10 x Deadlifts (100/75kg)
50 x Double Unders
25 x Wall Balls

MOD 1 -
80/60kg.
600m, 400m, 200m

Wednesday

STRENGTH:

1RM Front Squat

CONDITIONING:

8 Minutes:

21/15/9

HSPU

Front Squats (60/45kg)

then in remaining time - max bar facing burpees

Record total bar facing burpees.

Tuesday

STRENGTH:

Clean & Jerk:

2 x 65%

2 x 70%

2 x 75%

1 x 80%

1 x 90%

3 attempts at 1RM

CONDITIONING:

AMRAP 10:

3/6/9/12/15

Power cleans (60/45kg)

Toes to bar

MOD 1 - 50/35kg

Monday

"Barbara"

5 RFT

20 x Pull ups
30 x Push ups
40 x Ab Mat sit ups
50 x Air Squats

Rest 3 mins between rounds

30 minute time cap

Sunday

** 9AM **

20 Minute AMRAP of:

"Karabell"

10 Rounds:

3 x Power Snatches (60/40kg)
10 x Wall Balls

MOD 1 - 40/30kg

In remaining time, AMRAP of "Cindy":

5 x Pull Ups
10 x Push Ups
15 x Air Squats

Saturday

AMRAP 25:

1) AMRAP 5:
16 x Cal Row
16 x Box Jumps

2) AMRAP 5:
16 x Thrusters (30/20kg)
16 x Pull Ups

3) AMRAP 5:
16 x Burpees
16 x KB Snatches (24/16kg)

4) AMRAP 5:
16 x Mountain Climbers
16 x KB Swings (24/16kg)

5) AMRAP 5:
16 x Push Ups
16 x Abmat Situps

WOD programmed by Coach Ella

Friday

PARTNER WOD:

AMRAP 22:

1 x Hang Squat Clean (70/50kg)

7 x Toes to Bar

9 x Double KB Thrusters (16/12kg)

MOD 1 - 50/35kg

MOD 2 - 80/60kg

Alt. full rounds.
Increase squat cleans by 1 x rep, every 2 x rounds.

Thursday

GYMNASTICS SKILL:

10 MINS:

20 x Bar or Ring Muscle Ups.

MOD 1 - 40 x Pull Ups

Focus on quality of movement, Break up as required, rest as needed.

CONDITIONING:

2 x Rounds for total reps:

90 seconds - Assault Bike

90 seconds - Row

90 seconds - Box Jump Overs 

90 seconds - Alt KB Snatches (24/16kg)

Rest 30 seconds between each set. (90/30 work/rest) 

Wednesday

STRENGTH:

Back Squat:

3 @ 60% 1RM
3 @ 70% 1RM
3 @ 80% 1RM

CONDITIONING:

AMRAP 16:

48 x Double Unders
28 x Wall Balls
8 x Deadlifts (110/80kg)

MOD 1 - 80/60kg

Tuesday

CONDITIONING:

AMRAP 6:

10 x Thrusters (40/30kg)
10 x Toes to Bar

Rest 3 mins

AMRAP 5:

10 x Overhead Squats (40/30kg)
10 x Box Jumps

Rest 2 mins

AMRAP 4:

10 x Hang Power Snatches (40/30kg)
10 x Wall Balls

MOD 1 - 30/20kg
MOD 2 - 50/40kg

Monday

STRENGTH:

3 x 5 Strict Press
3 x 3 Push Press
3 x 1 Push Jerk


CONDITIONING:

AMRAP 6:

6 x Hang Clean & Jerk (60/40kg)
6 x Burpees
6 x Pull Ups

MOD 1 - 40/30kg.

Sunday

"Hope"

Three rounds for total reps:

1 min - Burpees
1 min - Hang Power Snatch (40/30kg)
1 min - Box Jump (24/20")
1 min - Thrusters (40/30kg)
1 min - C2B Pull Ups
1 min - Rest

MOD 1 - 30/20kg, Ring Rows

Saturday

For Time:

800m Run

21/18/15/12
KB Swings (24/16kg)
OH Plate Lunge (20/15kg)
Push Ups

400m

MOD 1 - 16/12kg, 10/5kg

WOD programmed by Coach Gus

Friday

AMRAP 20 (Alt rounds):

100m Sprint

6 x Dead Lifts (100/75kg)

6 x Bar Facing Burpees

MOD 1 - 80/60kg

Record full rounds.

Thursday

10 Mins - Muscle Up Progressions

OTMEM 16:

1st - 3 x Ring or Bar Muscle Ups

2nd - 30 x Double Unders

3rd - 10 x Box Jumps

4th - 12, 6, or 3 Thrusters*

MOD 1 - Jump C2B

MOD 2 - C2B

*Thrusters - Choice between-

12 @ 30/20kg

6 @ 50/40kg

3 @ 60/45kg

Wednesday

Every 90 seconds for 5 rounds:

3 x Hang Power Snatches

3 x Overhead Squats

Build to heavy but unbroken set.

7 RFT:

7 x Front Squats (40/30kg)

7 x Push Press

7 x SDHP

MOD 1- 30/20kg

Tuesday

AMRAP 7:

200m Run

20 x Pull Ups

20 x Burpees

AMRAP 7:

200m Run

15 x Pull Ups

15 x Burpees

AMRAP 7:

200m Run

10 x Pull Ups

10 x Burpees

Record total Burpees

Monday

1RM Complex:

3 x Squat Cleans + 1 x Jerk

OTMEM 8:

6 x Toes to Bar
Max Wall Balls

Record total Wall Balls

Saturday

Part A) AMRAP 12

200m
4 x Pull Ups
6 x Burpee Bar Touch
8 x Toes to Bar

MOD 1 - Ring Rows

MOD 2 - C2B

Record total T2B

Part B) AMRAP 12

2 - 4 - 6 - 8 - 10 - 12 etc.

Thrusters (40/30kg)
KB Swings (24/16kg)
x 2 Abmat Sit-ups

MOD 1 - 30/20kg, 16/12kg

MOD 2 - 50/35kg, 32/24kg

Record total Abmat Situps .

WOD programmed by Coach Scotty

Friday

PARTNER WOD:

A) AMRAP 7:

Partner A - 15 x Cal Assault Bike

Partner B - Max Burpee Box Jumps

Record total BBJ.

B) AMRAP 7:

Partner A - 20 x Cal Row

Partner B - Max Double Unders

Record total D/U.

C) AMRAP 7:

Partner A - 100m Sprint

Partner B - Max Hang Power Snatch (40/30kg)

Record total HPS.

- Rest 2 minutes between workouts 

Thursday

"Harper"

AMRAP 23

9 x Chest to bar Pull Ups

15 x Power Cleans (60/45kg)

21 x Air Squats

400m with plate (20/10kg)

MOD 1 - Ring rows, 40/30kg, 10/5kg.

Wednesday

3RM Back Squat

For Time:

16 - 14 - 12 - 10 - 8

HSPU

Overhead Squats (40/30kg)

Front Rack Alt Lunge

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Tuesday

7 RFT:

7 x Deadlifts (100/75kg)
14 x Wall Balls
7 x Push Ups
200m

MOD 1 - 80/60kg

MOD 2 - 120/90kg

Monday

1RM Complex:

5 x Deadlifts
4 x Hang Power Cleans
3 x Front Squats
2 x Shoulder to Overhead

Complex must be unbroken and hands can't leave the bar.

For Time:

30 x Thrusters (45/30kg)
35 x Toes To Bar
40 x Bar Facing Burpees

MOD 1 - 30/20kg

Sunday

20 RFT:

1 x Squat Clean (70/50kg)
3 x Toes to Bar
5 x HSPU

30 MIN TIME CAP.

MOD 1 - 50/40kg

MOD 2 - 80/60kg

Saturday

With a 26 minute running clock:

A) 6 mins to complete:

800m

Rest remainder of time.

B) 10 mins to complete 4 rounds:

10 x Pull Ups
15 x Air Squats
100m Wall Ball Carry

Rest remainder of time.

C) 10 mins to complete 4 rounds:

10 x Front Squats (40/30kg)
10 x Push Press
25m OH Plate Walking Lunge (20/10kg)

10 minute time cap

Friday

Partner WOD

AMRAP 22:

2 x Wall walks

4 x Lateral Bar Burpees

6 x Hang Power Snatches (40/30kg)

8 x Wall Balls

MOD 1- 30/20kg

Add 2 x reps to Wall Balls every round.

Alternate full rounds.
Record total Wall Balls.

Thursday

For Time:

20 x Pull Ups
10 x Clean & Jerks (50/40kg)
25 x Push Ups
10 x Clean & Jerks (50/40kg)

30 x Air Squats

10 x Clean & Jerks (50/40kg)

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Wednesday

3 x 5 Dead Lifts

5 x 3 Dead Lifts

7RFT (18 Min time cap)

3 x Deadlifts (100/75kg)
4 x Ring/ Box Dips (strict)
5 x Chin Ups (strict)
6 x Burpee Box Jumps (26/24")

MOD 1 - 80/60kg

MOD 2 - 120/90kg

Tuesday

AMRAP 20:

400m

8 x Toes to Bar

10 x Box Jumps (24/20")

12 x KB Swings (24/16kg)

14 x Lateral jumps over KB

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Monday

5 - 4 - 3 - 2 - 1 OH or Front Squat

OTMEM 14:

Odds - 5 x Hang Power Clean (60/40kg)
Evens - 6 x HSPU

Max double unders for the remainder of each minute. Record total double unders.

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Saturday

A) For Time with 10 minute time cap:

"Annie"

50 - 40 - 30 - 20 - 10

Abmat Situps 

Double Unders

B) For Time with 10 minute time cap:

"DT"

5 Rounds:

12 x Deadlifts (50/40kg)

9 x Hang Power Cleans

6 x Push Jerks

MOD 1 - 40/30kg

MOD 2 - 70/45kg (Rx'd)

WOD Courtesy of Coach Heidi.

Friday

PARTNER WOD:

A) OTMEM 8

5 x Power Snatches (40/30kg)

8 x Thrusters

In remainder of minute complete max Lateral Bar Burpees.

(Alternate minutes, record total burpees)

MOD 1 - 30/20kg

B) AMRAP 8

15 x Calories Assault Bike

(Alternate rounds, record total calories)

C) OTMEM 8

100m Wall Ball Carry

In remainder of minute complete max T2B.

(Alternate minutes, record total T2B)

Thursday

3 rounds for max reps:

1 min - Box Jump Overs

1 min - Push Press (40/30kg)

1 min - Air Squats

1 min - SDHP (40/30kg)

1 min - Rest

Wednesday

15 Mins - 5 x 5 Push Jerk

For Time:

20/18/14/12

Front Rack alt Lunge (40/30kg)

Alt KB Snatch (24/16kg)

200m

MOD 1 - 30/20kg, 16/12kg

MOD 2 - 50/40kg, 32/24kg

Tuesday

For Time:

400m

100 x Double Unders

80 x Wall Balls

400m

60 x Push Ups

40 x Toes to Bar

400m

Click here for: Double under tutorial

Monday

Every 2 minutes for 14 Mins - Complex:

3 x Snatch Grip Dead Lift
2 x Snatch High Pull
1 x Power Snatch

Increase weight per round to maintain challenging but unbroken complex.

MOD 2 - Squat Snatch

3 RFT

15 x Hang Power Snatch (40/30kg)
9 x Burpee Pull Ups

MOD 1 - 30/20kg

Sunday

A) AMRAP 8: 

4 x Wall Walks

8 x Box Jumps

16 x Everest Climbers

32 x Double Unders

Rest 5 mins.

B) AMRAP 12:

2 x Hang Clean & Jerks (50/40kg)

200m Run

2 x Knees to Elbow

200m Run

Increase reps x 2 per round.

Saturday

A) AMRAP 10:

10 x Pull Ups
10 x Thrusters (40/30kg)
200m

MOD 1 - 10 x Jump C2B, 30/20kg
MOD 2 - 5 x Ring or bar muscle ups, 50/40kg

Rest 3 mins.

B) AMRAP 10:

10 x Push Ups
20 x KB Ground to Overhead (24/16kg)
30 x Air Squats

MOD 1 - 16/12kg
MOD 2 - 32/24kg, Alt. Pistol Squats

WOD Programmed by Coach Jose.

Friday

Partner WOD:

3 Rounds for max reps:

2 mins - T2B

3 mins - Burpees

2 mins - Double Unders

1 min - Rest

1 x person working at a time.

Thursday

15 Minutes - 5RM Deadlift

For Time:

15 - 12 - 9 - 12 - 15

Deadlifts (100/70kg)

Wall Balls

400m Buy in/ Cash Out

MOD 1 - 80/60kg

MOD 2 - 120/80kg

Wednesday

5 RFT:

14 x KB Swings (24/16kg)

7 x Hang Power Cleans (60/40kg)

14 x Back Squats

7 x HSPU

MOD 1 - 40/30kg

MOD 2 - 32/24kg, 70/50kg

Tuesday

For Quality with no clock:

12 - 10 - 8 - 6

Touch n Go Squat Cleans (60/40kg)

Push Jerk

MOD 1 - 40/30kg

21/15/9

Pull Ups

Bar facing burpees

200m

Monday

12 Minutes - 3RM Overhead Squat

AMRAP 8:

15 x Power Snatches (40/30kg)
25 x Box Jumps

MOD 1 - 30/20kg
MOD 2 - 50/35kg

Saturday

A) 12 Mins - 3RM Touch & Go Squat Clean

B) "Grace"

For Time:

30 x Clean & Jerks (60/40kg)

MOD 1 - 40/30kg

C) For Time:

40 x Burpee Bar Touch

rest 2 minutes

40 x Burpee Bar Touch

Friday

10 RFT:

20 x Wall Balls 

10 x Pull Ups

Split reps evenly, 1 person working at a time.

Thursday

For Time:

800m

30 x Thrusters (40/30kg)

30 x Ring Dips

400m

30 x KB Swings (24/16kg)

30 x Box Jumps (24/20")

200m

30 x Knees to Elbow

30 x Burpee Bar Touch

MOD 1 - 20 x Reps, 30/20kg, 16/12kg

MOD 2 - 40 x Reps, 32/24kg

Wednesday

10 Mins - 1RM Strict Press

OTMEM 8

Odds - Max Strict Press @ 75% 1RM

Evens - 8 x Burpee Box Overs

AMRAP 7:

8 x Toes to Bar

16 x Hang KB Snatches (24/16)

100m

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Tuesday

A) Every 90 seconds for 9 Minutes:

3 x Front Squats
Increase weight each round to finish with heavy, but unbroken sets.

B) AMRAP 14:

20 x Double Unders
10 x Deadlifts (60/40kg)
8 x Hang Power Cleans
6 x Front Squats

MOD 1 - 40/35kg
MOD 2 - 70/50kg

Monday

9:30am Only, no class cap.

Mystery Teams WOD.

Sunday

A) 10 Minutes:

1RM Thruster

B) For Time:

15/12/9

HSPU

Overhead Squats (40/30)

400m Wall Ball Carry

MOD 1 - 30/20kg
MOD 2 - 50/40kg

10 minute time cap

C) 5 RFT:

200m sprint

30 seconds rest

Saturday

A) 20 Minutes -

Clean & Jerk

5 reps @ 60% 1RM
4 reps @ 70% 1RM
3 reps @ 80% 1RM
2 reps @ 90% 1RM
3 x attempts a 1RM.

B) AMRAP 10:

30 x Thrusters (40/30kg)
30 x Burpee Bar touch
30 x Toes to Bar

MOD 1 - 30/20kg

C) For time:

250 x Double Unders

Friday

A) AMRAP 16:

1 x Ring or Bar Muscle Up

3 x Wall Walks

5 x Hang Power Cleans (70/50kg)

MOD 1 - 3 x Pullups + 3 x Dips, 50/35kg.

MOD 2 - 80/60kg

Alternate full rounds

Thursday

AMRAP 20:

5 x Power Snatch (40/30)

10 x Push Ups

15 x Wall Balls

400m

MOD 2 - Full Snatch

Wednesday

OTMEM 9:

1st - Max unbroken ring dips

2nd - 40 x Double Unders

3rd - 10 x KB Thrusters (16/12KG)

MOD 1 - Box Dips

MOD 2 - 24/16kg

For time:

21 - 15 - 9

Front Squats (40/30kg)

Pull Ups

MOD 1 - 30/20kg

BOX BRIEF:

Don't forget to put your name down for the Boys and Girls Day. For those participating, deposits are due as soon as possible. Further info can be found in the events section of the Members Facebook group.

Tuesday

For Time:

14 - 12 - 10 - 8 - 6

Deadlifts (80/60kg)

Toes to Bar

Bar facing burpees

MOD 2 - 100/75kg

Monday

5 x 5 Back Squat

AMRAP 12:

10 x Clean & Jerks (50/40kg)
8 x Box Jumps (24/20)
100m

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Saturday

'As many girls as possible'

AMRAP 6: 'KAREN'
Wall Balls

AMRAP 6: 'GRACE'
Clean & Jerks (60/45kg)
MOD 1 - 40/30kg

AMRAP 6: 'CINDY'
5 x Pull Ups
10 x Push Ups
15 x Air Squats
MOD 1 - Jump Chins

Rest 2 minutes between AMRAPS

Friday

AMRAP 22:

8 x Hang Power Snatch (40/30kg)

6 x Bar Facing Burpees

8 x HSPU

Alternate rounds

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Note: In the rare event of a typing error when the WOD is posted, the coach for the workout has the final say on the structure of the workout during the WOD explanation. Any questioning, rioting, jeering, throwing of tomatoes, negative comments or booing after the coaches decision has been made will result in a 20 calorie assault bike penalty given to the guilty party or parties, to be carried out at the commencement of the WOD.

Thursday

3 - 3 - 3 - 3 - 3 Sumo Deadlift

For Time:

10/8/6/4/2 KB Swings (24/16kg)
25/20/15/10/5 Back Squats* (50/40kg)
10/8/6/4/2 Wall Walks

MOD 1 - 40/30kg

MOD 2 - 32/24kg

* Bar taken from floor.

Wednesday

OTMEM 20:

1st - 8 x Front Squats (50/40kg)

2nd - Max calories assault bike

3rd - 12 x Alt KB snatch (24/16kg)

4th - Max Double Unders

Record total calories & double unders

MOD 1 - 40/30kg, 16/12kg

MOD 2 - 70/50kg, 32/24kg

Tuesday

10 mins - 3RM Hang Power Clean

AMRAP 7:

7 x Toes to Bar

10 x Wall Balls

7 x Burpees

Monday

For Time:

40 x Box Jumps
30 x Pull Ups
20 x Push Jerk (40/30kg)
30 x Box Jumps
20 x Pull Ups
10 x Push Jerk
20 x Box Jumps
10 x Pull Ups
  5 x Push Jerk

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Sunday

"Nutts"

For Time:

10 x HSPU
15 x Dead lifts (100/75)
25 x Box Jumps (26/24")
50 x Pull Ups
100 x Wall Balls
200 x Double Unders
400m W/- Plate (20/15kg)

MOD 1 - 80/60kg

Saturday

a) 10 minute running clock:

800m
3 rounds:
15 x Thrusters (40/30)
12 x Burpee Box Jumps

Rest remainder of time.

b) 10 minute running clock:

800m
3 rounds:
15 x Toes to bar
12 x Wall Balls

MOD 1 - 30/20kg, 400m

MOD 2 - 4 rounds

Friday

For Time:

27 - 24 - 21 - 18 - 15

HSPU

Hang Power Cleans (60/45kg)

Synchro Burpee Plate Jump

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Split HSPU & Deadlifts as required, 1 person working at a time, both athletes complete all burpees together.

Burpee standard - Athlete has a plate each. Both chests must touch plate at same time & both athletes must jump onto plate at the same time.

25 minute time cap.

Thursday

10 minutes - Snatch Progressions

OTMEM 12

1st - 3 x complex: 1 x Hang snatch + 3 x OHS

2nd - 10 x Box Jumps (26/24")

3rd - 5 x Chest to Bar Pull Ups

MOD 1 - 5 x Pull Ups

MOD 2 - 3 x Ring or bar muscle ups.

Choose weight to support heavy but unbroken complex.

Wednesday

For Time:

21/15/9

Dead lifts (80/60kg)

400m Run w/- Wall Ball

MOD 1 - No Wall Ball.

MOD 2 - 100/75kg

Tuesday

AMRAP 16:

7 x Toes to Bar
14 x KB Swings (24/16kg)
21 x Wall Balls
28 x Double Unders

MOD 2 - 32/24kg

Monday

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

Push Press (40/30)
200m

Straight into

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

Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Time Cap 25 minutes.

Saturday

AMRAP 16

Hang squat clean thruster (40/30)

Every minute stop and complete 5 x Burpees (and at the start)
At the 8 minute mark stop and complete 1 x 400m Run.
Record total thrusters

MOD 1: 30/20kg

Friday

AMRAP 30:

30 x Shoulder to Overhead (50/40)

100m

30 x Front Rack Alt Lunges

100m

30 x Wall Balls

100m

30 x Box Overs

100m

30 x KB Swings (24/16)

100m

MOD 1 - 30/20kg

MOD 2 - 32/24kg

Split reps evenly as required, 1 person working at a time. Evening WOD at 5:30pm instead of 6pm.

Thursday

4 RFT

15 x Power Snatch (40/30)

20 x BF Burpees

25 x Box Jumps 

MOD 1 - 30/20kg

MOD 2 - Full Snatch 50/40kg

Wednesday

10 minutes - Ring Dip Progressions

"Elizabeth"

21/15/9

Power Cleans (60/45)

Ring Dips

MOD 1 - 40/30kg, Box Dips.

Tuesday

3RM Back Squat

OTMEM 12:

1st - Max Air Squats

2nd - 45 x Double Unders

3rd - Max Strict Pull Ups

MOD 2 - Pistol Squats

Monday

AMRAP 20:

8 x HSPU
10 x Toes to Bar
12 x Front Squats (40/30)
200m

MOD 1 - 30/20kg

MOD 2 - 60/45kg

Sunday - CrossFit Comp Prep

Every 3 minutes for as long as possible:

00:00 - 3:00 minutes:
2 rounds -
8 x Wall Balls
8 x Pull Ups

3:00 - 6:00 minutes:
2 rounds -
10 x Wall Balls
10 x Pull Ups

6:00 - 9:00 minutes:
2 rounds -
12 x Wall Balls
12 x Pull Ups

Follow the same pattern until you fail to complete both rounds in the allocated time.

MOD 1 - Air Squats, Ring Rows.

Saturday

AMRAP 12:

9 x Hang Power Snatch (40/30)
9 x Back Squats
9 x Bar facing burpees

REST 2 MINS.

AMRAP 12:

7 x Toes to Bar
14 x Box Jumps
28 x Double Unders

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Friday

Partner WOD:

30 RFT

5 x Wall Balls

2 x Wall Walks
1 x Power Clean (80/60)

MOD 1 - 60/40kg
MOD 2 - 100/75kg

30 minute time cap

Alternate rounds

Thursday

13 minute running clock:

0 - 10 minutes

3 RFT

10 x SDHP (40/30kg)

10 x Front Squats

200m 

rest remainder of time

10 - 13 minutes

Max HSPU

MOD 2 - 50/40kg, Max distance HS Walk

Wednesday

4 rounds for max reps:

60 seconds - Assault Bike

60 seconds - Thrusters (30/20)

60 seconds - Box jump overs

60 seconds - KB Swings (24/16kg)

Tuesday

5 - 5 - 5 - 5 - 5 Deadlift

AMRAP 5:

Burpee chest to bar pull ups

MOD 1 - Burpee pull up

MOD 2 - Burpee ring muscle up

Monday

5 ROUNDS:

AMRAP 3:

3 x Power Cleans (60/40)
6 x Push Ups
9 x Air Squats

rest 1 minute after each round

MOD 1 - 40/30kg

Saturday

5 RFT

12 x Deadlifts (50/40kg)
5 x Pullups
9 x Hang Power Cleans
10 x Push Ups
6 x Push Jerk
15 x Air Squats

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Friday

AMRAP 20:

30 x Ring Dips

30 x Wall Balls (10/6kg)

30 x Pull ups

30 x Squat Cleans (40/30kg)

30 x Push Ups

30 x Air Squats

Swap reps as required, 1 person working at a time

MOD 1 - Box Dips, 30/20kg

MOD 2- 50/40kg

Thursday

5 RFT

10 x Deadlifts (90/75kg)

40 x Double Unders

400m

MOD 1 - 70/50kg

MOD 2 - 110/90kg

Wednesday

For Time:

20 - 15 - 10

Toes to Bar

Push Jerk (50/35kg)

Bar Facing Burpees

MOD 1 - 40/20kg

MOD 2 - 60/40kg

Tuesday

15 minutes - 1RM Overhead Squat.

Every 90 seconds for 9 minutes:

1 x Power Snatch

1 x Hang Snatch

3 x Overhead Squats

Choose weight to support heavy, but unbroken complex

Monday

AMRAP 14:

6 x Pull Ups
9 x Thrusters (40/30kg)
15 x Box Jumps (24/20")

MOD 1 - 30/20kg

MOD 2 - C2B Pull Ups

Saturday

No WOD due to Inhouse throwdown

Friday

PARTNER WOD:

For Time:

120 x Thrusters (40/30kg)

2.4km Run

Split Reps/ Distance as required, 1 person working at a time

MOD 1 - 30/20kg

No 6pm WOD due to setting up for throwdown.

Thursday

For Time:

12 - 10 - 8 - 6 - 4

Pull Ups

x 2 Push Ups

x 3 Ab Mat Sit ups

x 4 Air Squats

Wednesday

3 - 3 - 3 - 3 - 3 Strict Press

OTMEM 8

Odds - 15 x Wall Balls

Evens - 30 x Double Unders

Tuesday

AMRAP 7:

4 x Hang Power Snatch (40/30)

6 x Overhead Squats

8 x Burpee Bar Overs

rest 2 minutes

AMRAP 7:

4 x Hang Power Clean (40/30)

6 x Front Squats

8 x Burpee Box Jumps

Record total rounds

MOD 1 - 30/20kg

MOD 2 - 60/40kg

Monday

3 RFT

400m
21 x KB Swings (24/16kg)
15 x Toes to Bar

MOD 2 - KB Swings (32/24kg)

Saturday

"Bradley"

10 rounds for time:

Sprint 100m
10 x Pull ups
Sprint 100m
10 x Burpees
rest 30 seconds

MOD 2 - C2B Pull ups

35 minute time cap

Friday

PARTNER WOD

8 RFT

20 x Hang KB Snatches (24/16)

20 x Wall Balls

20 x Toes to bar

Swap every 10 reps, 1 person working at a time.

Thursday

For Time:

21/15/9

Deadlifts (80/60)

Ring/ Box Dips

MOD 1 60/40kg

MOD 2 100/75kg

Wednesday

AMRAP 20:

10 x Pull Ups

12 x Box Jumps (24/20")

14 x Push Press (40/30kg)

200m

MOD 1 - 30/20kg

MOD 2 - 50/40kg

Tuesday

10 minutes to find 3RM front squat

OTMEM 10:

Odds - 1 x Complex

Evens - 30 x Double Unders

Complex = 1 x power clean, 1 x hang power clean, 3 x front squats (60/40)

MOD 1 - 40/30kg

MOD 2 - 80/60kg

Monday

For Time:

10/8/6

Hang Power Snatch (40/30)
Burpee over bar

400m

6/8/10

Hang Power Snatch (40/30)
Burpee over bar

MOD 1: 30/20kg
MOD 2: 60/40kg

Sunday Comp Prep

15 MINUTES:

Run 800m then In remaining time complete AMRAP of the following complex:

5 x Deadlifts (60/40)
3 x Hang Cleans
1 x Jerk

MOD 1: 40/30kg
MOD 2: 70/50kg

Rest 3 minutes:

For Time:

"Mini Fran"

15/12/9

Thrusters 40/30kg
Pull Ups

MOD 1 30/20, Jump Pull Ups

Saturday

For Time:

12 x Clean & Jerk (40/30kg)
5 x rounds of Cindy
10 x Clean & Jerks
4 x rounds of Cindy
8 x Clean & Jerk
3 x rounds of Cindy
6 x Clean & Jerks
2 x rounds of Cindy

MOD 1 - 30/20kg
MOD 2 - 60/40kg

Cindy = 5 x Pullups, 10 x Push Ups, 15 x Air Squats

25 minute time cap.

Friday

PARTNER WOD:

12 RFT:

18 x Air Squats

12 x Over Unders

6 x Wall Walks

Split reps as required

Thursday

For Time:

400m 

10 x HSPU

20 x Pull Ups

30 x Box Jumps

40 x KB Swings (24/16)

30 x Box Jumps

20 x Pull Ups

10 x HSPU

400m

MOD 1:

30 second HS hold

Banded Pull Ups

MOD 2:

32/24kg KB

Wednesday

For Time - 18/15/12/9/6

Front Squats (40/30)

Toes to Bar

MOD 1:

30/20kg

MOD 2:

50/40kg

Tuesday

15 Minutes - 3RM Squat Snatch

MOD 1 - Power snatch + Overhead Squat

OTMEM 12:

1st - 3 x Power Snatch @ 75% 3RM
2nd - Max Cal Assault Bike
3rd - 5 x Thrusters @ snatch weight
4th - 6 x Chest to Bar Pull ups

MOD 1 - Jump C2B
MOD 2 - 3 x Bar Muscle Ups

Record total Calories

Monday

AMRAP 22

MIN 0-6:
25 x Double unders
8 x Deadlifts (60/40)

MIN 6-8:
rest

MIN 8-14:
8 x Hang Power Cleans (60/40)
4 x Bar facing burpees

MIN 14-16:
rest

MIN 16 - 22:
5 x Wall Balls
100m Sprint

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Saturday

8:30am WOD

12 Minutes:

1 x 600m KB Carry (24/16kg)

in remaining time-

1RM Squat Clean.

Rest 5 minutes:

21/15/9

Alternate KB Snatch (24/16)

Burpee Plate Jump

OH alternate plate lunge (15/10)

MOD 1:

16/12kg KB
10/5kg Plate Lunge

Friday

AMRAP 18:

16 x Power Snatch (40/30)

16 x Burpee Box Jumps

16 x KB Swings (24/16)

16 x Ring Dips

Swap after 8 reps

AMRAP 5:

alternate Wall Walks

MOD 1:

30/20kg 

Box Dips

MOD 2:

Squat Snatch

32/24kg KB

Thursday

For Time:

400m Wall Ball Carry
80 x Wall Balls

40 x Wall Ball Abmat Sit Up

400m Wall Ball Carry

MOD 1:

60 x Wall Balls
40 x Abmat situps

Wednesday

3 RFT

400m
18 x Burpees
12 x Hang Power Cleans (50/40kg)
6 x HSPU (Max 2 x Abmats)

MOD 1:
35/25kg
20 sec HS hold or 12 x Push Ups

MOD 2:
60/45kg
Deficit HSPU

Tuesday

AMRAP 14

15 x Back Squats (40/30)
15 x Pull Ups
12 x Front Squats
12 x Box Jumps
9 x OH Squats
9 x Push Press

Bar taken from floor

MOD 1:
30/20kg
Jump Chins

MOD 2:
50/40kg

Monday

10 minutes - 3RM Deadlift

4 RFT

10 x Deadlifts (90/70)
20 x Toes to Bar
30 x Push Ups

MOD 1:
70/50kg
Hanging Knee Raise
HR Push Ups

MOD 2:
120/85kg

18 min time cap.

Sunday Comp Prep

12 Minutes:

1 x 600m Wall Ball Carry (10/6kg)

in remaining time-

1RM Squat Clean.

Rest 5 minutes:

21/15/9

Alternate KB Snatch (L1 16/12, L2 & L3 24/16)

Burpee Plate Jump

OH alternate plate lunge 

Plates - L1 10/5, L2 15/10, L3 20/15kg

Saturday

4 RFT:

15 x SDHP (L1 30/20, L2 & L3 40/30)

15 x Push Press

15 x Overhead Squats

200m Run

Friday

Partner WOD

5 x RFT

30 x Wall Balls
30 x Hang Power Snatch (30/20, 40/30, 50/40)
30 x Push Ups
30 x  KB Goblet Squats* (L1 16/12, L2 24/16, L3 16/12)

Split reps as required

* L3 Double front rack KB squats

Thursday

AMRAP 16

1 x Ring or Bar Muscle Up (5 x Jump C2B/ 3 x C2B)

5 x Power Clean (40/30, 50/40, 80/60)

7 x HSPU

9 x Box Jumps

Wednesday

For time:

21/15/9

Thrusters (L1 30/20, L2 & L3 (40/30)

Toes to Bar

400m

Tuesday

15 minutes - 3RM Front Squat

OTMEM 12:

1st - 30 x Double Unders

2nd - 6 x Front Squats @ 60% 3RM

3rd - 8 x Burpee Box Overs

"Get in and have a go, and don't take this shit too seriously. 

Have fun screwing up... It means you're removing ego from the problem".

- Greg Glassman, CrossFit Founder. 

Monday

For Time:

25 x Deadlifts (60/40, 80/60,100/75)
200m Run
25 x Ring Dips
200m Run
25 x Pull Ups (Banded Pull Ups)
200m Run

25 x Ring Dips
200m Run
25 x Deadlifts (60/40, 80/60,100/75)

The Inhouse Throwdown is approaching fast! Be sure to get in and register those teams by clicking on the link in the members only FB group.

Saturday

For Max Reps - 60 seconds on/20 seconds off:

2 rounds:

Calories Assault Bike
Hang clean & jerk (L1 30/20, L2 40/30, L3 50/40)
T2B
Wall Balls
KB Farmers Walk (24/16)
Calories Row

Friday

PARTNER WOD

AMRAP 25:

5 x Deadlifts (60/40, 80/60, 100/80)

7 x Bar Facing Burpees

9 x Alt. KB Clean & Press

Alternate rounds

Thursday

5 x RFT

10 x Hang Snatch (30/20, 40/30, 50/40)

10 x OH Squats

400m (L1 200m)

Wednesday

5 x 3 Power Clean

OTMEM 8 - 1 x Complex:

1 x Power Clean

1 x Hang Squat Clean

1 x Jerk

Use a weight to support a heavy but unbroken complex

Tuesday

AMRAP 14

7 x Toes to Bar

14 x Box Jumps

21 x Wall Balls

Monday

10mins to work on handstands or handstand walking

21-15-9-6-3 reps for time of:
Handstand Push Ups
Burpee Pull Ups (L1 Bar touch)

16 min time cap.

Sunday Comp Prep WOD

AMRAP 8:

10 x Power Snatch (50/35)
8 x Bar Facing Burpees

straight into:

4 Minutes:

Find 1RM Clean and Jerk

straight into:

AMRAP 8:

12 x Wall Balls
8 x Pull Ups (L3 Chest to Bar)

Saturday

"Baseline From Hell"

5 Rounds for time:

10 x Pull Ups

20 x Push Ups

30 x Situps 

40 x Air Squats

25 minute cut off.

Friday

AMRAP 25:

Parter A completes 400m run whilst Partner B completes AMRAP of:

15 x Air Squats

10 x Push Press (40/30)

5 x Toes to Bar

When partner A returns, swap and continue.

Record total rounds & reps.

Thursday

For Time:

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

At the start of the workout, and OTMEM stop and complete:

Burpees (L1 x 2, L2 x 3, L3 x 4)

Wednesday

10 Minutes - 1RM Snatch (Full)

3RFT

10 x Hang Power Snatch @ 60% 1RM

20 x Wall Balls

40 x Double Unders

200m

Tuesday

AMRAP 15

14 x Front Squats (30/20, 40/30, 50/30)

12 x Pull Ups

10 x Box Jumps (24/20")

Monday

OTMEM 6:

Strict Press - Work with a weight to support heavy, but unbroken sets

For Time:

15/12/9

Clean & Jerk (40/25, 50/30, 60/45)
Toes to Bar
Ring Dips

Saturday

"Diane"

21/15/9

Deadlifts @ 50% 1RM (Max 100/75kg)

HSPU

Friday

10 RFT:

24 x Wall Balls

24 x Abmat Situps

100m Sprint

- 1 x person working at a time

- Swap as required

- 1 x Person completes the run each round or 50m each per round.

Thursday

3 RFT:

18 x Thrusters (L1 30/20, L2 & L3 40/30)

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

800m (L1 400m, L2 600m)

Wednesday

15 Minutes - 1RM Jerk (Push or Split)

AMRAP 5:

3 x Push Jerk @60%1RM

6 x Lateral Bar Burpees

Tuesday

AMRAP 12:

5 x Bar Muscle Ups (L1 Jump C2B, L2 C2B)
7 x Squat Cleans (35/20, 40/30, 60/40)
9 x Box Jumps (24/20")

Monday

OTMEM 16:

1st - Max Cal Assault Bike
2nd - 6 x Deadlifts (70/50, 90/70, 120/90kg)
3rd - Max Double Unders
4th - 10 x Toes to Bar

Record total Calories & Double Unders

Saturday

8am

4 RFT:

12 x Thrusters (L1 30/20, L2 & L3 40/30)
12 x Burpee Bar Touches

rest 2 minutes

AMRAP 6:

50 x Double Unders
25 x Abmat Sit ups

Friday

Partner WOD:

2 x Rounds for Max Reps

3 MINS - Max Cal Assault Bike
3 MINS - Max Front Squat (30/20)
3 MINS - Max KB Swings (L1 16/12, L2 & L3 24/16)
3 MINS - Max Pull Ups

1 x person working at a time, swap as required.

Thursday

AMRAP 22

25 x Pull Ups
400m (L1 200m)
25 x Push jerk (L1 & L2 40/30, L3 50/40)
400m (L1 200m)

25 x Box Jumps

400m (L1 200m)

25 x T2B

400m (L1 200m)

Wednesday

21/15/9

Power clean (40/30, 50/35, 70/50)

Bar Facing Burpees

Wall Balls

Tuesday

15 minutes - 3RM OH Squat or OH Squat skills

OTMEM 8 - 

2 x Complex:

1 x Power Snatch

2 x Snatch

3 x OH Squat

Choose weight that supports heavy but unbroken sets

Monday

6 RFT

7 x Deadlifts (60/40, 80/60, 100/80kg)
7 x HSPU
200m

20 MIN TIME CAP

Saturday

AMRAP 25:

Run 800 (L1 600m)

Then in remaining time complete AMRAP:

14 x Front Squats (L1 30/20, L2 & L3 40/30)

12 x Single arm KB Push Press* (16/12, 24/16, 32/24) 

10 x Pull ups

At 5,10,15,20 minute marks stop and complete 10 x 3:1 burpees (3 x Push Ups + 1 x Burpee).

* 6 reps each side.

Friday

For Time:

30 x HSPU

30 x Hang Power Cleans (40/30, 50/40, 60/45)

30 x Toes to Bar

30 x Wall Balls

30 x KB Swings (16/12, 24/16, 32/24)

30 x Back Squats

30 x Bar Facing Burpees

After each set of 30 each person completes 100m, Swap reps as required, 1 person working at a time.

Thursday

Deadlift - 

3 x 5 

5 x 3

AMRAP 7

30 x Double Unders

100m Sprint

Record total double unders

Wednesday

4 RFT

12 x Pull Ups
12 x Shoulder to Overhead (40/30, 50/40, 60/45)
12 x Box Jumps
400m (L1 200m)

Tuesday

AMRAP 14:

8 x Power Snatches (30/20, 40/30, 60/45)

24 x Air Squats (L3 12 x Alt Pistol Squats)

8 x Bar Facing Burpees

Monday

10 RFT

10 x KB Goblet Squats (16/12, 24/16, 32/24)
10 x Push Ups
10 x Alt OH Plate lunges (10/5, 15/10, 20/15)
100m (50m forwards/ 50m Backwards)

9:30am WOD only

Saturday

OTMEM 20:

Odds - 3 x Clean & Jerks (40/30, 55/40, 70/50)

Evens - Max Double Unders

Work until you accumulate 500 double unders.

Friday

PARTNER WOD

AMRAP 20

3 - 6 - 9 - 12 - 15 ETC

Pull Ups (L3 C2B)

Push Press (L1 30/20, L2 & L3 40/30)

Air Squats

Partner a completes 3 of each, then partner b completes 3 of each, then partner a completes 6 of each, then partner b completes 6 of each etc.

Thursday

2 RFT (22 MIN CAP)

20 x HSPU

400m (200m)

20 x T2B

400m (200m)

20 x Deadlifts (60/40, 70/50, 80/60)

400m (200m)

20 x Burpees

400m (200m)

20 x KB SDHP (L1 24/16, L2 & L3 32/24)

400m (200m)

Wednesday

10 minutes - 1RM Thruster

OTMEM 10

Odds - 5 x Thrusters @ 60% 1RM
Evens - 6 x Box Jumps (26/24)

AMRAP 3:

Thrusters (30/20)

Tuesday

AMRAP 16:

10 x Pull Ups

15 x Wall Balls

30 x Double Unders

200m

Monday

4 RFT

15 x Power Cleans (40/30, 50/40, 70/50)
12 x Front Squats
9 x Push Jerk

Saturday

AMRAP 25

Run 200m

3 rounds of - 2 x HSPU, 4 x Burpees, 6 x Air Squats

10 x Toes to Bar

1 x Wall Walk*

*Add 1 x wall walk per round.

Friday

PARTNER WOD:

AMRAP 8 (swap every full round)

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

6 x Overhead Squat

9 x KB Swing (16/12, 24/16, 32/24)

Straight into:

AMRAP 8 (swap every full round)

3 x Hang Power Clean (30/20, 40/30, 50/40)

6 x Back Squat

9 x Alt KB Snatch (16/12, 24/16, 32/24)

Record total full rounds only. 

Thursday

AMRAP 12:

7 x Pull Ups

7 x Thrusters (L1 40/30, L2 & L3 50/40)

21 x Double Unders

Wednesday

For total reps:

4 x rounds - 45 sec on/ 15 sec off:

Cal Assault Bike

Burpee Box Over

Push Press (40/30 L3 Strict Press)

Cal Row

Tuesday

10 mins - 3RM Front Squat

5 x 3 front squats @ 3RM

OTMEM 8:

4 x Squat Cleans @ 75% 3RM Front Squat

Monday

For Time:

30 x Burpee Plate Jumps
30 x Toes to Bar
30 x Ring Dips
30 x Box Jumps
30 x Wall Balls

After each set of 30 complete:

10 x Deadlifts (60/40, 80/60, 100/75)
100m Sprint

Cut off: 25 minutes.

Saturday

6 RFT:

20 x Push Press (L1 30/20, L2 & L3 40/30)
10 x Front Squats
Run 100m
20 x Alt. Front Rack Lunges
10 x Toes to Bar
Run 200m

25 minute Cut Off.

Friday

PARTNER WOD:

AMRAP 18:

16 x Hang power cleans (40/30, 55/40, 70/50)

swap every 4 reps.

32 x Air squats 

swap every 16 reps.

16 x Pull Ups

swap every 8 reps.

Thursday

3 rounds for max reps:

1 min - Cal Row

1 min - HR Push up

1 min - Thruster (30/20)

1 min - Abmat sit ups

Wednesday

5 x 3 Snatch grip dead lift.

AMRAP 3:

Burpee T2B

Tuesday

4 RFT

8 x Shoulder to overhead (30/20, 45/30, 60/45)

12 x Front Squats

200m

Monday

"NUTTS"

For time:

10 x HSPU
15 x Dead lifts (60/40, 80/60, 110/85)
25 x Box Jumps
50 x Pull Ups
100 x Wall Balls
200 x Double Unders
400m w/- Plate (L1 10/5, L2 & L3 20/15)

Level one complete half required reps for each movement.

Saturday

7 RFT

7 x Thrusters (L1 30/20, L2 & L3 40/30)

7 x Burpee over bar

7 x HSPU 

7 x Box Jumps

7 x ALT KB Snatch (L1 16/12, L2 & L3 24/16)

7 x Air Squats

7 x Pull Ups

Friday

PARTNER WOD

AMRAP 22:

6 x Toes to Bar
8 x KB Swings (16/12, 24/16, 32/24)
10 x Front Squats (30/20, 40/30, 50/40)
100m (50m F/WARDS, 50m B/WARDS)

Alternate full rounds.

The evening WOD will be held at 5:30pm. Followed by a free BBQ & Drinks and the live team announcements for the Inhouse champions League.

Thursday

3 - 3 - 2 - 2 - 1 - 1

Snatch (Power Snatch + Overhead Squat)

AMRAP 5:

1 x Wall Walk

3 x Push Ups

6 x Air Squats

Wednesday

AMRAP 12:

800m
Wall Balls (L1 x 50, L2 x 70, L3 x 90)
80 x Double Unders

In remaining time Max:

L1 - Jump Chest to Bar
L2 - Pull Ups
L3 - Ring Muscle Ups

Tuesday

OTMEM 16:

3 x Squat Cleans (40/30, 50/40, 70/50)

Then for the remainder of minute complete:

ODDS - Max Box Jumps
EVENS - Max Ring Dips

Record total box jumps + ring dips.

Monday

For Time:

30 x Thrusters (L1 30/20, L2 & L3 40/30)
30 x Bar facing burpees
30 x Pull ups
30 x Bar facing burpees
30 x Thrusters (L1 30/20, L2 & L3 40/30)

Saturday

"Master League" WOD

Released midnight tonight.

Friday

PARTNER WOD - AMRAP 16:

50 x Air Squats (swap every 25)

40 x Push Ups (swap every 20)

30 x Wall Balls (swap every 15)

Thursday

For Time:

15 - 12 - 9 - 6 - 3

Hang Power Snatch (L1 30/20, L2 & L3 40/30)

Front Squats

200m

Wednesday

10 Mins: 5RM Strict Press

10 Mins: 3RM Push Press

10 Mins: 1RM Jerk (Push or Split)

Tuesday

5 x RFT:

11 x HSPU (L1 Strict pushups)

11 x Deadlifts (L1 60/40 L2 & L3 80/60)

400m (L1 200m)

Monday

For total Reps with a running clock:

AMRAP 8

8 x Clean & Jerks (L1 35/25, L2 50/40, L3 60/45)
10 x Toes to Bar

AMRAP 6

12 x Back Squats (from ground)
10 x Pull Ups

AMRAP 4

Max Burpee Box Jumps

Saturday

6 RFT

200m Sprint
30 x Double Unders
100m Sprint
30 x Front Squats (40/30)
8 x Burpees
8 x Hang Cleans
8 x Push Press
15 x Ball Slams
Rest 60 seconds

30 minute cut off

Friday

PARTNER WOD:

AMRAP 18

20 x Pull ups (swap every 10)

40 x Deadlifts 60/40, 80/60, 100/80 (swap every 10)

20 x Ring Dips (swap every 10)

200m (swap every 100m)

Thursday

TABATAS 

8 rounds - 20 on/ 10 off:

Box Jumps

Push Press (30/20)

Wall Balls

Record total reps

Wednesday

5 - 5 - 5 - 5 - 5

Overhead Squat 

AMRAP 6:

15 x Air Squats

10 x Push Ups

15m Bear Crawl

Tuesday

AMRAP 14

30 x Clean & Jerks (40/30, 50/40, 60/45)

30 x Bar facing burpees

30 x Toes to Bar

Monday

5 RFT

12 x SDHP (L1 & L2 40/30, L3 50/40)
10 x Front Squats
400m (L1 200m)

Saturday

8 RFT:

3 rounds - 5 x Thrusters, 5 x Burpees
100m Sprint
10 x Box Jumps
10 x KB Swings
100m Sprint
10 x Wall Balls
30 x Double unders
100m Sprint
60 x seconds rest

40 minute cut off

Friday

Partner WOD:

For Time - 

18 - 15 - 12 - 9 - 6 - 3

Overhead Squats (L1 30/20, L2 & L3 40/30)

Toes to Bar

Alternate KB Snatches (L1 16/12, L2 & L3 24/16)

Partner A completes 18 OHS, then swaps with Partner B, Then completes 18 toes to bar, then swaps, then 18 KB snatches then swaps. Continue with remainder of reps, swapping out after completing required reps of each movement.

Thursday

AMRAP 14:

4 ROUNDS:

8 x HSPU

8 x Hang Power Clean (40/30, 50/40, 60/50)

8 x Bar Facing Burpees

in remaining time complete:

AMRAP Bar Muscle Ups (C2B Pull ups, Jump C2B Pull Ups)

Wednesday

For Time: 

21/15/9

Deadlifts (60/40, 80/60, 100/75)

x 2 Wall Balls

Straight into:

21/15/9

Box Jumps

x 2 Double Unders

Tuesday

2 - 2 - 2 - 2 - 2 - 2

Clean & Jerk

2 mins - Max Wall Walks

Monday - Anzac Day

9:30am WOD Only:

Saturday

21/15/9 Games

1) 21/15/9

Deadlifts (L1 60/40, L2 & L3 80/60)
HSPU
200m

2) 21/15/9

KB Swing (16/12, 24/16, 32/24)
Box Jumps
200m

3) 21/15/9

Hang Squat Cleans (L1 30/20, L2 & L3 40/30)
Toes to bar
Double Unders

Friday

PARTNER WOD:

AMRAP 20:

60 x Pull Ups 

60 x Burpee Plate Jumps 

60 x Shoulder to Overhead (25/15, 30/20, 40/30)
60 x Front Squats

60 x Push ups

Swap every 30 x reps, record total reps.

Thursday

3 - 3 - 3 - 3 - 3

Hang Squat Cleans

Max reps 2 minutes - Power Clean & Jerks (40/30, 50/40, 60/45)

Wednesday

21/15/9

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

Front Squats

Pull Ups (L3 Chest to Bar)

Buy in/ Cash out - 100 x Double Unders

Tuesday

AMRAP 16

20 x Power cleans (40/30, 50/40, 60/45)

200m run

20 x KB swings (16/12, 24/16, 32/24)

200m run

20 x Toes to Bar

200m run

20 x Wall Balls

200m run

20 x Push Jerk (40/30, 50/40, 60/45)

200m run

record total reps

Monday

15 minutes - 1RM Thruster

3 RFT:

12 x Thrusters (L1 30/20, L2 & L3 40/30)
12 x Burpee Bar Touch

Friday

Partner WOD:

3 ROUNDS FOR TOTAL REPS

2 Mins - Thrusters (L1 30/20, L2 & L3 40/30)

2 Mins - HR Push Ups

2 Mins - Calorie Row

2 Mins - Bar Facing Burpees

Swap every minute.

Thursday

For Time:

400m

30 x Power Snatches (30/20, 40/30, 50/40)

30 x Burpee Box Jumps

30 x KB Swings (16/12, 24/16, 32/24)

30 x Front Rack Alt Lunges

30 x Toes to Bar

30 x Wall Balls

400m

18 minute time cap

Wednesday

10 Mins - 3RM Back Squat

3 - 3 - 3 - 2 - 2 - 1 - 1 Back Squat

2 minutes - Max Double Unders

Tuesday

AMRAP 20

10 x Pull Ups
10 x Box Jumps
400m

Monday

"DT"

5 RFT

12 x Dead Lifts (40/30, 50/40, 60/45)
9 x Hang Power Cleans
6 x Push Jerk

Saturday

Teams WOD:

Split members into 4 teams, each team completes the following for time:

4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks

- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off

Friday

Partner WOD - For Time:

100 x KB Swings (16/12, 24/16, 32/24) 

100 x Push Ups 

100 x Toes to Bar

100 x Push Press (L1 30/20, L2 & L3 40/30)

10 x 100m Sprints (swap every 100m)

- Swap with partner every 10 x reps.

Thursday

AMRAP 14

25 x Pull Ups

200m

25 x Thrusters (L1 30/20, L2 & L3 40/30)

200m

25 x Alternate KB Snatches (16/12, 24/16, 32/24)

200m

25 x Burpee Box Overs

200m

Wednesday

For Time:

18 - 15 - 12 - 9 - 6

Power Clean (L1 40/30, L2 & L3 50/40)

x 2 Wall Balls

x 3 Double Unders

Tuesday

10 minutes - 3RM Overhead Squat

5 x 3 Overhead Squat

2 minutes: Max Air Squats

Monday

4 RFT

10 x SDHP (L1 & L2 40/30, L3 50/40)
15 x Push Ups
20 x Box Jumps

Saturday

20 minutes - 5 x 5 Clean & Jerk

21/15/9

Front Squats (L1 30/20, L2 & L3 40/30)

Burpees

400M (L1 200M)

Friday

Partner WOD:

AMRAP 20:

2 x Wall Walks

4 x Deadlifts @ 50% 1RM 

6 x KB Swings (16/12, 24/16, 32/24)

8 x Box Jumps

- Swap each full round

- After each person completes full round add 2 x reps to each movement

Thursday

AMRAP 12

150 x Double Unders (x2 singles)

100 x Wall Balls

Max reps in remaining time: 

(L1 Pull Ups, L2 C2B Pull Ups, L3 Bar Muscle Ups)

Wednesday

For Time:

Run (800m, 1000m, 1600m)

Rest 3 minutes

Run (600m, 800m, 1200m)

Rest 2 minutes

Run (400m, 600m, 800m)

Rest 1 minute

Run (200m, 400m, 400m)

Tuesday

7 RFT

7 x Push Jerk (40/30, 50/40, 60/45)
9 x Back Squats
11 x Toes to Bar

Monday

Partner WOD:

AMRAP 18:

7 x Pull Ups
7 x Hang Squat Snatches (L1 30/20, L2 & L3 40/30)
100m

Swap every full round.

Friday

Closed - Public Holiday

Thursday

AMRAP 18

7 x HSPU

14 x Front Squats (30/20, 50/35, 60/40)

21 x Pull Ups

14 x Box Jumps

7 x Ring Dips

Wednesday

For Time:

9 - 15 - 21

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

Bar Facing Burpee

Toes to Bar

200m

Tuesday

10 minutes - 3RM Squat Clean

5 x 3 Squat Clean

2 minutes - Max KB Swings (16/12, 24/16, 32/24)

Monday

For Time:

1 x round - 100 x Double Unders, 50 x Air Squats, 25 x Push Press (L1 30/20, L2 & L3 40/30)
2 x rounds - 60 x Double Unders, 30 x Air Squats, 15 x Push Press (L1 30/20, L2 & L3 40/30)
3 x rounds - 40 x Double Unders, 20 x Air Squats, 10 x Push Press (L1 30/20, L2 & L3 40/30)

Friday

PARTNER WOD

AMRAP 25

7 x Toes to bar

9 x Shoulder to Overhead (40/30, 50/40, 60/50)

11 x Box Jumps

100m Sprint

Swap every round

Thursday

18 - 15 - 12 - 9

Pull Ups

Overhead Squats (L1 25/15, L2 & L3 40/30)

Alternate front rack lunges

Wednesday

AMRAP 18

5 x Ring Dips

10 x Bar facing burpees

15 x Hang power clean & jerk (30/20, 40/30, 50/40)

400m

Tuesday

6 x 3 Front Squat

2 minutes - Max Double Unders

Monday

10 minutes - 1RM Deadlift

3 RFT

10 x Deadlifts @ 60% 1RM
20 x Wall Balls
10 x KB Swings (16/12, 24/16, 32/24)

Saturday

CrossFit Games Open workout 16.3

Friday

AMRAP 25:

20 x Wall Balls (swap every 10)
20 x Pull ups (swap every 10)
20 x KB Goblet Squats - 16/12, 24/16, 32/24 (swap every 10)
20 x Box Jumps 24/20" (swap every 10)
20 x KB Swings (swap every 10)

After each full round, each person completes:

3 x Wall Walks
30 x Double Unders
100m Sprint

Thursday

Thruster: 5 - 5 - 5 - 5 - 5 

Finisher:

3 minute max calorie row

Wednesday

5 RFT

18 x Burpees

12 x Power Cleans (45/30, 60/40, 75/60)

8 x Toes to Bar

Tuesday

10 x Minutes - Handstand/ HSPU Progressions

"Diane"

21 - 15 - 9

HSPU 

Deadlifts (60/40, 80/60, 100/75)

Monday

AMRAP 18:

10 x Hang Power Snatch (30/20, 40/30, 50/40)
10 x Back Squats
200m Run

Friday

AMRAP 18:

60 x Deadlifts @ 50% 1RM

60 x Air Squats

60 x KB Swings

60 x Ab Mat Situps

60 x Pull ups

60 x Burpees

Swap as required

Thursday

For Time:

15 - 12 - 9 - 12 - 15

Toes to Bar

Box Jumps

Thrusters (L1 30/20, L2 & L3 40/30) 

Wednesday

5 RFT

12 x Front squats @ 50% 1RM 

10 x Pull ups

8 x Lateral bar burpees

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

Monday

3 rounds - Max Unbroken HSPU (L1 Strict Push Ups)

Rest 90 Seconds between sets.

4 RFT:

10 x Push Press (L1 & L2 40/30, L3 50/40)
10 x Pull Ups (L2 & L3 Chest to Bar)
400m Run

Saturday

A) 10 MINUTES TO COMPETE:

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

Air Squats
KB Swings (16/12, 24/16, 32/24)

Rest remainder of time.

B) 10 MINUTES TO COMPETE:

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

Push Ups
Dead lifts (60/40, 80/60, 100/80)

Rest remainder of time.

Friday

Partner WOD:

For Time:

A) 2 - 4 - 6 - 8 - 10

Hang Power Snatch (30/20, 40/30, 50/40)
Burpee Box Jump

B) 200 x Double Unders (100 x each)

C) 10 - 8 - 6 - 4 - 2

Hang Clean & Jerk
Toes to Bar

A) Partner A completes 2 of each movement, then partner B completes 2 of each movement, then 4 each, then 6 each etc.

B) Double unders split any way, partners must complete 100 each.

C) Partner A completes 10 of each movement, then partner B completes 10 of each movement, then 8 each, then 6 each etc.

25 minute time cap.

Thursday

5 RFT

12 x Back Squats* (40/30, 50/40, 70/50)

9 x Power Cleans 

6 x Shoulder to Overhead

*Bar taken from ground.

Time Cap = 25 minutes.

Wednesday

AMRAP 20:

25 x Overhead Squats (30/20, 40/30, 50/40)

50 x Knees to Elbows

400m Run

50 x Wall Balls

25 x SDHP

Record total reps.

Tuesday

AUSTRALIA DAY

**9:30am Only**

A) Every 90 seconds for 9 minutes:

2 x Squat Clean & jerks @ 75% 1RM
4 x Lateral bar Burpees

B.1) AMRAP 6:

8 x Alternate KB Snatches (16/12, 24/16, 32/24)
16 x Alternate KB Goblet lunges

B.2) AMRAP 6:

8 x Wall Walks
16 x Plate Squats (10/5, 15/10, 20/15)

Monday

10 minutes - 3RM Front Squat

OMEM 8:

Odds - 2 x Front squat Complex @ 75% 3RM  
Evens - 25 x Double Unders

21/15/9

Thrusters (L1 30/20, L2 & L3 40/30)
Box Jump Overs (24/20")

Front squat complex = 1 x Power Clean + 3 x Front Squats

Saturday

Friday

Partner WOD

16 RFT:

5 x Wall Balls
7 x Toes to Bar
9 x Box Jumps
1 x Hang Squat Clean or Hang power clean + front squat (40/30, 60/40, 80/60)

Swap every round

25 Minute time cap

Thursday

For time:

21-18-15-12-9-6-3

Thrusters (L1 30/20, L2 & L3 40/30)
Burpees

21 minute time cap.

Wednesday

40 seconds work, 20 seconds rest for Max Reps:

1) Ring Dips

2) Air Squats (L3 Pistols)

3) SDHP (L1 30/20, L2 & L3 40/30)

4) Ab mat situps

6 x rounds.

Tuesday

AMRAP 15

400m Run
100 x Wall Balls (L1 x 60)
400m Run
200 x Double Unders
400m Run
Max Wall Walks (L3 Muscle Ups or Muscle Up attempts)

Monday

AMRAP 20:

KB swings
Front Squats 30/20
Pull Ups
Box Jumps
Push Ups
Alternate front rack lunges 30/20

(Reps = L1 x 25, L2 x 35, L3 x 45 for each)

Saturday

15 minutes - 1RM Clean & Jerk

OTMEM 8

3 x Cleans @ 75% 1RM

A)
AMRAP 8:

10 x Box Jumps
10 x Push Press (30/20, 40/30, 50/40)
10 x Air Squats

B)
AMRAP 8:

10 x Wall Balls
10 x KB Swings (16/12, 24/16, 32/24)
10 x Push Ups

Friday

Partner WOD:

For time:

3-6-9-12-15

Pull-ups

OH squats (L1 30/20, L2 & L3 40/30)

Straight into

3-6-9-12-15

Toes to Bar

Front Squats

- partner A does 3 x each, then partner B does 3 x each, partner A does 6 x each, then Partner B does 6 of each etc. 

Thursday

10 RFT:

2 x Power Snatch (30/20, 45/30, 60/40)

4 x Ring Dips

6 x Back Squats (30/20, 45/30, 60/40)

8 x Lateral Bar Burpees

Time cap 25 minutes

Wednesday

For time:

400m (L3 Hill Run)
rest 30 seconds
400m (L3 Hill Run)
rest 60 seconds
400m (L3 Hill Run)
rest 90 seconds
400m (L3 Hill Run)
rest 60 seconds
400m (L3 Hill Run)
rest 30 seconds
400m (L3 Hill Run)

Tuesday

For Time:

OTMEM

Odds - 3 x Cleans @ 75% 1RM

Evens - Max reps Double Unders

Continue until you have completed 500 x Double Unders (x2 Single Unders)

20 minute time cap

Monday

AMRAP 18:

Buy in: 800m (L1 600m) + 10 Wall Walks

AMRAP in remaining time:

7 x Pull Ups (L3 Chest to Bar)
20 x Wall Balls
7 x Deadlifts @ 50% 1RM (100/75kg Max)
20 x Abmat Situps
7 x Toes to Bar
20 x Box Jumps

Friday

Partner WOD

7 RFT:

14 x Hang Clean & Jerk (30/20, 40/30, 50/40)
14 x Pull Ups
14 x Burpees
14 x Toes to Bar
14 x Push Ups
14 x Wall Balls
14 x Box Jumps

- Swap every 7 reps
- 35 minute time cap.

Thursday

"Fran"

For Time:

21/15/9

Thrusters (L1 30/20, L2 & L3 42.5/30)
Pull Ups (L1 Ring Rows)

Wednesday

Every 90 seconds for 9 minutes:

3 x Hang squat snatch (use a weight which supports heavy, but unbroken reps)

4 rounds for max reps:

60 seconds SDHP (L1 30/20, L2 & L3 40/30)
60 seconds Ball slams
60 seconds Abmat Situps
60 seconds rest

Tuesday

3-3-3-3-3 Snatch grip Deadlift.

AMRAP 15:

8 x Deadlifts @ 50% 1RM
10 x Box Jumps (24/20")
8 x HSPU
100m

Monday

Part A)

3 x Max unbroken pull-ups (L1 ring rows)
rest 60 seconds between sets

3 x Max Unbroken toes to bar
rest 60 seconds between sets

record total pull ups & toes to bar.

Part B)

21/15/9

Hang clean & jerk (30/20, 40/30, 50/40)

Lateral bar burpees

400m (L1 200m)

Saturday

15 minutes: 3RM Back Squat

OTMEM 20:

1st minute - 10 x Box Jumps
2nd minute - 10 x Wall Balls
3rd minute - 30 x Double Unders
4th minute - 5 x Thrusters (30/20, 40/30, 50/40)

5 rounds.

AMRAP 10:

8 x Toes to Bar
8 x Push Ups
100m Sprint