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