Saturday

AMRAP 15 minutes

1 x pull up, 1 x O/H squat
1 x KB Carry
2 x pull ups, 2 x O/H squats
1 x KB Carry

Increase pullups and O/H squats by 1 x rep each round.

Friday partner WOD

"Dookie" Death by Burpees.

3 x Partner 8 minute AMRAPs involving burpee variations.

Thursday

3 RFT

10 x SDHP (60/40)
20 x tyre jumps
10 x Clean and Jerk (60/40)

Wednesday

Modified hero workout "Hansen"

5 RFT

30 x kb swings
1 x wall to wall Burpee broad jumps
30 x situps

Tuesday

Rest day

The box will be closed tomorrow as we are getting a new floor put down. Wods will resume as normal on Wednesday.

Monday

1 x leg crank

21/15/9
Burpee pullups
KB Swings

1 x leg crank

Friday

4 RFT

10 x SDHP (40/30)
10 x O/H Walking Lunge (20/15)
10 x Burpee Tyre Jumps
10 x Knees to Elbows.

Tomorrow there will only be the 6am and 9:30am due to the throwdown on Saturday, no evening sessions.

Thursday

50 x KB Swings (16/12)
40 x Push-ups
30 x Double Unders
20 x Power Cleans (40/30)
10 x Pull-ups

Then back up the ladder.

Wednesday

Skills/ rest/ catch up.

O/H movements
Kipping Pull ups

Tuesday

21/15/9

Squat cleans (60/40)
Double unders
200m (or 10 x wall to walls)

Monday

"Annie"

50-40-30-20-10

Double unders
Situps.

Rest 5 minutes then:

4 RFT

10 x Burpee bar overs
15 x push press (40/30)

With a 20 x pullup buy in & cash out.

Saturday

5 x dead lifts
15 x Squats
20 x push ups
400m

WOD will be at 10:30pm, not 10:00am

Friday

"The Eliminator"

The following rounds must be completed in 60 seconds, if not the athlete will be eliminated from the round. Continue until 1 person is left. (maximum of 10 rounds per set with 60 seconds rest between each round).

Set 1.
3 x Pull Ups
5 x Tyre Jumps
7 x Cleans (40/30)
9 x Squats.

Set 2.
3 x Toes to Bar
7 x Push ups
10 x KB Swings

Set 3.
20 x Burpees

Thursday

5 RFT

5 x HSPU
10 x Thrusters (40/30)
20 x Jump Squats
10 x Wall to Walls

Wednesday

Rest/ Skills/ Catchup.

6:30pm Skill Session: Push Jerk, Split jerk.

Tuesday

On the minute, every minute for 20 minutes

5 x KB swings
10 x Pushups
15 x Squats

On the 5th, 10th, 15th and 20th minute do max burpees.

Record total Burpees completed.

Monday

"21/15/9" three times.

21/15/9

Double Unders
HR Push ups

Clean and Jerk (50/40)
KB Swings

Front Squats (50/30)
Tyre Jumps

Rest 2 minutes between each round

Saturday

5 RFT

10 x pull ups
15 x thrusters
400m

Friday

"Unity"

Together as one group we will complete:

343 x Tyre Jumps
343 x KB Swings (24/16)
343 x Pushups
343 x Thrusters (40/30)
343 x Wall Balls
343 x Burpees
343 x Dead Lifts (70/50)
343 x Plate Squats (20/50)
343 x Lunatic Rolls

1 person working at a time

Thursday

"Disposable Heroes"

2001m Run
11 x Tyre Jumps
11 x Thrusters (60/40)
11 x Burpee chest to bar pullups
11 x Power cleans (70/50)
11 x HSPU
11 x KB Swings (24/16)
11 x Toes to Bar
11 x Dead Lift (70/50)
11 x Push Jerk (60/40)
2001m Run

Wednesday

Rest Day

5:30pm Catchup on monday or tuesdays WOD.
6:30pm: Skills Session - Squat Clean.

Then:

1-1-1-1-1 Squat Clean.

Tuesday

"343"

100 x Dead Lifts
100 x Power Cleans
100 x Ground to overhead
43 x Burpees

Monday

Tabatas.

KB Swings
Air Squats
Sit ups

Then:

4 x wall to wall Burpee broad jumps

Saturday

3 RFT

10 x toes to bar
20 x O/H Squats
30 x KB Snatches
400m

Friday

Partner WOD

In teams of two complete the following (one person working at a time)

50-40-30-20-10

HR Push ups

Tyre Jumps

Rest 3 minutes from when last team finishes then:

50-40-30-20-10

Pull ups

Air Squats