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