Saturday

In 15 minutes work to 1RM Squat snatch.

Then:

AMRAP 7 minutes

7 x toes to bar
7 x tyre jumps
200m

Friday

Partner WOD

"Swamp Donkey"

AMRAP 30 minutes (20 minutes if solo)

5 x hanging squat snatch (40/30)
10 x chest to bar pullups
15 x bar facing burpees
50m bear crawl
1 x dead lift (60/40)*

Add 10kg to dead lift each round.

Thursday

6:15am Only:

4 RFT

3 x HSPU
9 x SDHP
12 x Pull ups
18 x Double Unders
200m

6:00pm at the Handstand Factory

Wednesday

Rest/ Catchup Day

Tuesday

"Choice"

AMRAP 20 Minutes of either:

1.
5 x Pullups
10 x KB Swings
15 x Squats

Or

2.
3 x Muscle ups (4 x Ring Dips/4 x strict pullups)
6 x Power Cleans (40/30)
12 x Tyre Jumps

Score 1 x point for each round of option 1.
Score 2 x points for each round of option 2.

Monday

Mobility

21/15/9
Front Squat (40/30)
Burpees

Buy in/ Cash Out of 20 x alternating KB Snatches

Saturday

21/15/9

Deadlifts (100/75)
Bar facing Burpees
400m

WOD will be at 10:30pm instead of 10:00am tomorrow

Friday

Partner WOD

"Either Or"

In teams of two complete:

10 x Muscle ups or 20 x strict pullups + 20 x ring dips
20 x HSPU or 40 x Strict Press (40/30)
30 x Clean & Jerk (60/45) or 60 x Clean & Jerk (40/30)
40 x Chest to Bar Pullups or 80 x Pullups
50 x HR Push ups
60 x Walking Lunges or 100 x Squats
70 x Burpees or 120 x Tyre Jumps
80 x Double Unders or 240 Single Skips

1 x person working at a time, must progress in order of exercises.

Social Drinks afterwards to wind down a great week at the box.

Thursday

Mobility

5 RFT

5 x HSPU
10 x SDHP (50/40)
15 x KB Swings
20 x Situps

Wednesday

Rest/Catchup/ Sealfit

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

4 RFT:

800m
20 x Burpees
20 x Ring Dips
20 x Pull ups
20 x 4 count flutter kicks

Tuesday

AMRAP 20 Minutes

30 x Squats
5 x Clean & Jerk (60/40)
30 x Double Unders
5 x Snatches (60/40)
5 x Wall to Walls

Monday

For Max Reps:

2 x Rounds:

60 seconds x Hanging Squat Cleans (40/30)
60 seconds x Rest
60 seconds x Walking O/H Lunge (20/15)
60 seconds x Rest
60 seconds x Toes to Bar
60 seconds x Rest
60 seconds x O/H Squats (40/30)
60 seconds x Rest

After second round complete 60 x seconds of Burpees. Then multiply the number of burpees x total reps from the 2 rounds for your total score.

There will be now 6:15am WOD Monday or Tuesday. Sorry for any inconvenience caused.

Saturday

For Time:

3 km time trial/ Double Unders

Complete the 3km course, take a speed rope with you and on every corner complete
50 x Double Unders

Friday

Partner WOD:

"No Roolz"

As many points as possible in 20 minutes:

As pairs complete however many reps you want, at anytime in any order and accumulate points for one combined total figure at the completion of the 20 minutes:

1 x Double Under = 0.1 point
1 x Clean (40/30) = 1 point
1 x KB Swing (24/16) = 1 point
1 x Ring Dip = 2 points
1 x Chest to Bar = 2 points
1 x Burpee Tyre Jump = 3 points
1 x Squat Snatch (40/30) = 3 points
1 x HSPU = 3 points

The 6:15am class will complete the WOD as singles for 10 minutes.

Thursday

"Cindy"

20 minute AMRAP

5 x pullups
10 x pushups
15 x Squats

Wednesday

"Rest Day"

5:30pm: Catch up
There will be no 6:30pm Skills session due to the State of Origin

Tuesday

21/15/9

Push press (60/40)
Double unders
Back Squat (60/40)

Monday

"Her Majesty"

5:30pm session only

For Time:

3 x rounds
10 x Toes to Bar
10 x Clean & Jerks (40/30)

Then:
10 x Wall to Walls

Then:
3 x rounds
10 x Pullups
10 X HR Pushups

Then:
10 x Wall to Walls

Then:
75 x KB Swings (16/12)

Saturday

As far as possible in 15 minutes

4 x Pull ups
4 x Tyre Jumps
200m

Increase reps on pull ups and tyre jumps by 2 each round

Friday

Partner WOD:

5 x Wall to walls + 10 reps of:

HSPU
Chest to Bar Pullups
Clean & Jerk (60/40)
Snatch (60/40)
Toes to Bar
Burpee Tyre Jumps
Broad jump lunge
Wall walks

Format will be explained at WOD

Thursday

21/15/9

Deadlifts (100/70)
Knees to elbows
Squats

Wednesday

Rest Day

5:30pm Catchup
6:30pm Skills

Tuesday

For time

100 x Burpee tyre jumps

OTMEM complete

5 x Pullups
5 x Push ups

Monday

3 x RFT

5 x HSPU
10 x Ring Dips
15 x Pullups
5 x Wall to Walls

Finisher:
30 x Squat clean & jerks (50/40)

Saturday

1 RM Squat Snatch.

Then:

AMRAP 10 MInutes

5 x Squat snatch (40/30)
10 x Pull ups
200m