Tuesday

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (100/ 75)
12 Pull-ups
24 Double-unders

Monday

KTE
SDHP (40/ 30)
Push Press (40/ 30)
Double Unders

Total reps in 3 minutes on each movement with one rest in between.

Saturday

10-9-8-7-6-5-4-3-2-1

front squats (50/40)
200m

15 minute cut off

Friday

In pairs:

150 x Double Unders

Then AMRAP 25 minutes

4 x pull ups
4 x O/H Lunges
4 x Burpees
4 x Clean and Jerk

Both team members complete the 150 x double unders, one person skips while the other person does 100m run. Then swap until D/U are completed.
Increase reps for AMRAP by 2 each round and continue with the 100m run after each round.

1 person only in the gym at a time

Thursday

"Cradle the KB"

4 x RFT

30 x KB Sit ups
20 x KB Swings
10 x KB Snatches
200m KB carry

Every time you put down the KB do 3 KB facing burpees

Wednesday

Rest/ Skills

The 5:30pm class will be a skills/ fundamentals session which we encourage you to attend if you are just starting out.
There will then be a special 7pm session held at Bolton Park which will be run by Eric Morris of Pulse Health and Fitness. Eric has generously set up these sessions to raise money for the Fight 4 Flynn Fund.

www.fight4flynn.com.au

Tuesday

For time:

400m
100 x Double Unders
80 x Squats
60 x HR Push Ups (top and bottom)
40 x KB Swings
20 x C2B pull ups
400m

Monday

1/2 Cindy

10 minute AMRAP

5 x Pullups
10 x Push ups
15 x Squats

Saturday

5 RFT

10 x Pull ups
10 x Front Squats (30/20)
400m

Friday

"Catch the Person in front"

3 rounds, 2 minutes rest between round.

Competitors will start a series of exercises at timed intervals with the objective of not getting caught by the person behind them.

10 x Toes to bar
10 x KB Swings
10 x Push up
10 x SDHP
10 x Burpees
10 x Tyre Jumps
10 x Pull ups

If you get tagged by the person behind you, you are eliminated.

Thursday

For Time:

150 x KB Swings

On the minute every minute:

3 x Burpees
3 x Knees to Elbows
3 x Air Squats

Wednesday

Skills/ rest/ catch up.

Skills: the press movements

Tuesday

5 RFT

5 x Chest to Bar Pull ups
7 x HSPU
9 x Dead Lifts (80/ 60)
11 x Push ups (weighted if possible)

Monday

20 min AMRAP

5 x Bar Facing Burpees
10 x Clean and Jerk (40/30)
15 x KB Swings (16/12)
400m

Saturday

3 RFT

10 x O/H squats (40/ 30)
400m plate carry (20/ 15)

1 x round of Cindy at the start of each round.

Finisher: max distance broad jump

Friday

Team WOD:

In teams of 3 or 4 complete:

10 x 200m
5000kg overhead
200 x Tyre Jumps

Complete in any order, 1 person on each exercise at a time.

Thursday

20 x Front Squat Buy in (40/30)

100 x Tyre Jumps
on the minute every minute do 5 x toes to bar

20 x Front Squat Cash out (40/30)

Wednesday

Rest/ Catch up.

Skills: Squat, O/H squats

Tuesday

5 RFT

10 x pullups
15 x SDHP
20 x Squats
200m

Monday

20 x Double Unders
1 x Push up
1 x KB Swing
20 x Double Unders
2 x Push ups
2 x KB Swings

Increase push ups and KB Swings by 1 rep each round with 20 x Double unders until you reach 10 x push ups and 10 x KB Swings.

Saturday

3 RFT

20 x tyre jumps
20 x double unders
400m

Friday

Partner tabatas:

20 second rotation, complete as many reps as possible in tabata rounds of:

Knees to elbows
KB snatches
HR Pushups

Thursday

2-2-2-2-2

Clean & jerk

Then:

3 RFT:

10 x Clean & Jerk (40/30)
1 x Clean & Jerk @ 80% 2RM

Wednesday

Skills/ Rest/ Catch-up Day

Tuesday

Get as far as you can in 8 minutes:

10 x wall walks
20 x pushups
30 x kb swings
40 x squats
50 x double unders
40 x squats
30 x kb swings
20 x pushups
10 x wall walks

If completed under 8 minutes do burpees for remainder. Record burpees completed.

Monday

5 RFT

5 x O/H Squats
10 x Chest to bar Pull-ups
15 x HR Pushups
200m

Due to the public holiday we will be running the 6:30pm WOD only.