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)