Wednesday

5:30pm - SealfFit
6:15am, 5:30pm - WOD
6:30pm - Open Gym

AMRAP 20 minutes:

2 x Wall Walks
10 x O/H Squats (40/30)
15 x Burpees
20 x Toes to Bar

Tuesday

5:30pm Yoga

6pm & 6:30pm WOD:

21/15/9

Front Squats (40/30)
Pullups
KB Swings

Monday

'Aftermath'

5 RFT

10 x Snatches (40/30)
15 x HR Pushups
20 x Tyre Jumps

Saturday

"Sonnie"

Reverse Ladder

10,9,8,7...3,2,1

O/H Squats
Wall Walks

Friday

Partner WOD

As many reps as possible:

5 x minutes
1) Hang Clean & jerk 40kg
2) HR Pushups

5 x minutes
1) Hang Snatch 30kg
2) Pullups

5 x minutes
1) O/H Squats 20kg
2) Burpees

-1 x Bar between two athletes.
-Bar must remain off the ground for entire 5 minutes.
-Partners may swap exercises in set at any time.
-Rest 60 seconds between sets.
-Post total reps.

Thursday

21/15/9

SDHP (40/30)
Side facing Burpee
T2B

Wednesday

AMRAP 20 minutes

10 x Pullups
20 x KB Swings
30 x Situps
40 x Squats

Tuesday

OTMEM 10 x Minutes

Clean & Jerk (60/45)

Increase by 1 x rep ever minute.

Then:

3 x Rounds

Max Ring L Sit
5 x Ring Push Ups
5 x Wall to Walls

Record total time for L Sit.

Monday

15 mins work to 1RM Hanging Squat Snatch

Then:

AMRAP 10 mins:

7 Hanging Squat Snatch 30/20
7 Burpees
7 Ring Dips
7 HR Pushup

Saturday

OTMEM

1 x muscle up
(1 x strict pullup/ 1 x ring dip)
1 x O/H Squat (50/ 35)

Increase OHS by 1 x rep per minute

Friday

Partner WOD

21/15/9

Pull ups
Thrusters (30/20)
Toes to Bar
O/H squats (30/20)

Partner A does 21 x pull ups, then partner B does 21 x pull ups etc. Continue rotating through reps.

Thursday

'Chipper'

25 x Burpees
50 x O/H walking lunge (20/15)
50 x Pushups
50 x KB Swings
50 x K2E
50 x Squats
25 x Burpees

Wednesday

WOD: 6:15am, 5:30pm
SEALFIT: 5:30pm
OPEN GYM: 6:30pm

WOD:

5RFT
5 x Clean & Jerk 60/40
10 x Chest to Bar Pullups
15 x Tyre Jumps
20 x Double Unders

Tuesday

5:30pm: Yoga

WOD Times: 6:15am, 6:00pm & 6:30pm.

'Diane'

21/15/9
Deadlifts (100/75)
HSPU

Monday

6:15am: Individual
5:30 & 6:30pm: Team

30 x Back Squats (60/40)
30 x Pullups
30 x Front Squats (40/30)
30 x Toes to bar
30 x OH Squats (30/20)
30 x Bar facing burpees

Same bar used for whole WOD, Athlete responsible for changing own plates.

Saturday

AMRAP 20 Mins:

15 x Pull ups
20 x OH Squats 30/20
15 x Bar facing Burpees
200m

Friday

Team WOD

Split into 2 teams and each member completes the following:

50 x Double Unders.
50 x KB Swings.
50 x Squats.
50 x HR Pushups.
50 x Pull ups.
50 x Burpees.

Thursday

30-25-20-15-10-5

Knees to Elbows
KB Swings (16/12)
Squats

Wednesday

6:15am, 5:30pm WOD
6:30pm Open Gym

'TRAPAZOID'

2 x rounds for time of:

21/15/9

Push Press (40/30)
Double Unders

Rest 1 minute between round.

Finisher:

Take the first 2 numbers from your first round time and complete that many burpees.

E.g: 4:23 = 42 Burpees, 5:53 = 55 Burpees etc.

Tuesday

5 RFT

10 x Pull ups
12 x Dead lifts (100/75)
15 x Toes to Rings
5 x Wall to Walls

Monday

For Time:

50 x Squat Clean Thrusters (40/30)
OTMEM - 2 x Chest to Bar Pullups.

Finisher:

1 x Leg Crank

Saturday

21/15/9

Snatches (40/30)
Ring Dips
200m

Friday

'Partner WOD'

AMRAP 20 Mins

5 x HSPU
10 x Pull Ups
15 x Push Ups

Then:

Max Tonnage moved in 5 mins

Deadlifts
Clean and Jerk

Thursday

AMRAP 20 Mins

5 x K2E
10 x SDHP
15 x KB Swings
5 x Wall to Walls

Wednesday

"SealFit"

6:15am, 5:30pm: WOD
5:30pm: SealFit
6:30pm: Open Gym

WOD:

"Fran"

 SEALFIT:

800m Run

AMRAP 25 Minutes:

50 x Step ups
10 x O/H Squats (30/20)
10 x Toes To Bar

Then

10 rounds:

OTMEM:

5 x KB Swings
Max Plank

Tuesday

15 minutes: work to 1RM Front Squat

4 x RFT

10 x Push Press (40/30)
10 x Bar facing Burpees
10 x Front Squats

Monday

"Goal Week"

For Time:

3 Rounds
10 x Toes to Bar
10 x Burpees

Then:
50 x Double Unders

3 rounds
10 x O/H Walking Lunges (20/15)
10 x Power Cleans (50/40)

Then:
50 x Double Unders

Rin & Jess, the newest addition to CFV staff.