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