Tuesday

"Baseline from Hell"

L1 - 3RFT, L2 - 4RFT, L3 - 5RFT

400m Run

10 x Pull Ups

20 x Push Ups

30 x Situps

40 x Squats

Rest 2 minutes

Monday

8 minutes to complete:

L1 - 200 x Singles, L2 - 100 x Double Unders, L3 - 150 x Double Unders
L1 - 40 x Wall Balls, L2 & L3 - 50 x Wall Balls
30 x Shoulder to Overhead @ 60% 1RM
In remaining time - Max Burpees

Rest 2 minutes:

8 Minute Ladder:

1-2-3-4-5 etc
O/H Squat (L1 - 15/20, L2 - 40/30, L3 - 50/40)
KB Swings (L1 - 20/12, L2 - 24/16, L3 - 32/24)

Saturday

Open Gym: 8am - 10am

Friday

Partner WOD:

AMRAP 20:

Partner A:
200m
Partner B:
1 x Muscle up or 2 x Chest to bar pullups or 3 x ring rows
3 x Clean & Jerks @ 75% 1RM or 3 Snatches @ 75% 1RM
10m Burpee Broad jump.

Partner A completes run then rests until partner B completes round, then swaps.

Thursday

10 Minutes: work to 1RM of the following complex:

Deadlift, Power Clean, Jerk, Back Squat, Jerk.

For Time:

Run (L1 400m, L2 & L3 800m)

30 x Push Press (L1 40/30, L2 45/35, L3 50/40)

30 x Back Squats

30 x Hang Power Cleans

30 x Dead Lifts

Run (L1 400m, L2 & L3 800m)

Cut off 16 mins.