Friday

Partner WOD

Between 2 athletes, complete max reps of the following:

5 x Minutes of Burpees
5 x Minutes of KB Swings (16/12)
4 x Minutes of Pull ups
4 x Minutes of Squats
3 x Minutes of Toes to Bar
3 x Minutes of Wall Walks

Both team members can work at the same time for one total number of reps completed

Thursday

Tabatas

30 seconds on/ 10 seconds off:

HR Push ups
Overhead Squats (30/20)
Knees to Elbows

Wednesday

"Rest Day"

5:30pm: Sealfit/ Catchup
6:30pm: Skills

Sealfit WOD:

Must be completed Rx'd

AMRAP 30 Minutes

10 x Burpee Pullups
10 x Pushups
10 x Walking Lunges (Using any weight carried in front like you have a log)

Then:

RUN: As far as possible in 30 minutes
turn around after 15 minutes and try to run second half as a negative split

Tuesday

AMRAP 20 Minutes

10 x SDHP (40/30)
8 x Bar Facing Burpees
10 x Push Press (40/30)
8 x Bar Facing Burpees
5 x Wall to Walls

Monday

For Time:

21/15/9

Hanging Squat Cleans (40/30kg)
Pull ups
Double Unders

Saturday

10:00am

4 RFT

8 x Toes to bar
12 x Tyre Jumps
24 x Double Unders
400m

Friday

"Partner WOD"

For Time.

10/8/7/6/5/4/3/2/1

Burpees
Pull ups
Squats

Partner A completes the first 10 reps of each whilst Partner B holds a barbell (40/30) locked out over head. Once the 10 reps are complete Swap positions and continue, Each person doing the 9 reps, then the 8 and so on. If the bar is put down the partner must stop moving through the round until the bar is
re-locked out over head

Thursday

For Time:

100 x Thrusters (40/30)
Start with 5 x Burpees then do 5 x Burpees on the minute every minute.

15 minute cut-off.

Wednesday

Rest Day

5:30pm: Catch Up
6:30pm: Skills

We will finish early so those of you who Don't follow AFL can get home and watch the other game.

Tuesday

5 RFT

12 x Dead Lifts (60/40)
8 x Toes to Bar
1 x Wall to Wall KB Carry
8 x Burpee Tyre Jumps
1 x Muscle Up *

* 6 x Ring Dips + 6 x Pullups if you haven't got muscle ups.

Monday

Australian regionals event 4:

As far as possible in 22 minutes:

50 x Back Squats (60/40)
40 x Pull ups
30 x Shoulder to overhead (60/40)
50 x Front Squats (40/30)
40 x Pull ups
30 x Shoulder to overhead (40/30)
50 x Overhead Squats (30/20)
40 x Pull ups
30 x Chest to overhead (30/20)

Saturday

10am only.

3 RFT:

15 x Tyre Jumps
20 x KB Swings
800m

Friday

Partner WOD

For time in pairs complete:

20 x Chest to Bar pullups
40 x Power Cleans
60 x Push Press
80 x Squats
100 x Double Unders

Rest 2 minutes

Then as many "1 for 1" Unbroken Burpees. As soon as 1 person rests longer than 3 seconds burpees are over.

Record total Burpees.

Thursday

5 RFT

10 x Squat cleans (40/30)
10 x Toes to bar
5 x Wall to Walls

Wednesday

"Rest Day"

5:30pm:
Catchup and Sealfit
6:30pm:
Skills

Reminder: there will be no WOD Saturday due to the regionals.

Tuesday

3 minutes to find 1RM Weighted Push up.

Then:

As far as possible in 12 minutes:

3,6,9,12,15 etc

Pullups
O/H Squats (20/30)
1 arm barbell Snatch (20/30)

Monday

For Time:

10 x C2B Pull ups
50m Bear crawl
10 x K2E
8 x C2B Pull ups
40m Bear crawl
8 x K2E
6 x C2B Pull ups
30m Bear crawl
6 x K2E
4 x C2B Pull ups
20m Bear Crawl
4 x K2E

Saturday

No 9:00am weightlifting.

10am

2-2-2-2-2 O/H Squat

3 RFT
400m
Rest 2 mins between.

Friday

"Partner WOD"

In pairs complete:

30 x Snatches

Then:

21/15/9
Pullups
Thrusters

Then:

30 x Clean & Jerks

Thursday

Total reps:

5 x mins: SDHP (50/40)
4 x mins: HR Pushups
3 x mins: Split lunges
2 x mins: HSPU
1 x min: Burpees

Wednesday

"Rest day"

5:30pm Catchup
6:30pm Skills

Sealfit next Wednesday at 5:30pm

Tuesday

AMRAP 15 minutes

21/15/9
KB Swings
Double Unders

Monday

5 x "Cindy" rounds
10 x Power Cleans (40/30)
4 x "Cindy" rounds
8 x Front Squats (40/30)
3 x "Cindy" rounds
6 x Push press (40/30)
2 x "Cindy" rounds
4 x O/H Squats
1 x "Cindy" round

Saturday

9am - weightlifting
10am - WOD

21/15/9

Front Squats (40/30)
Tyre jumps
200m

Friday

Partner WOD:

"Members Choice"

Thursday

5 RFT

10 x Snatch (40/30)
15 x Pushups
20 x Squats
10 x Wall to Walls

Wednesday

"Rest day"

5:30pm: Catchup/ Sealfit
6:30pm: Skills

If chosen, the Sealfit WOD must be completed Rx'd. (no scaling)