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