Thursday

Benchmark Time!

"Angie"

For time:

100 x Pullups
100 x Pushups
100 x Situps
100 x Squats

Wednesday

OTMEM 10 minutes

3 x strict press @ 75% 1RM

Then:

3 RFT
30 x Wallballs
400m

Tuesday

5 x RFT

6 x 2:1 Front squat cleans 60/40
(1 x squat clean + 2 x front squats)
7 x pull up toes to bar
(1 x Pull up + 1 x toes to bar)
8 x Burpee box jumps

Monday

Part A:
5 x 5 HSPU (Deficit if required) or 5 x 3 Wall Walks with a 5 second HS Hold.

Part B:
AMRAP 10 Minutes

6 x SDHP (50/35)
12 x KB Swings (24/16)
24 x Double Unders

Saturday

Paintball for Time

Friday

Mystery Team WOD

Thursday

Partner WOD 4:

3 RFT:

800m Run
Max Power Snatch (50/35)

Partner A runs whilst partner B carries out as many snatches as possible Until Partner A returns,
then swap.
Record total snatches.

Wednesday

Partner WOD 3:

For time:

200m
30 x Pull-ups
400m
30 x KB Swings 24/16
400m
30 x Push Press 50/35
400m
30 x Wall Balls
200m

Partners start at opposite ends of the chipper. Complete all reps each and Record time of last team member to finish.

Tuesday

Parter WOD 2:

Buy in: 60 x Burpees

5RFT

15 x Dead Lifts
30 x Toes to Bar
50 x Double Unders

Cash Out: 60 x Burpees

Partners working at the same time to complete the burpees, 5 RFT to be completed one person working at a time.

Monday

Partner WOD 1.

400m

21/15/9

Thrusters
Tyre Jumps

400m

Partner A completes 21 of each, then Partner B. Then Partner A does 15 of each and so on.
400m before and after the workout are run together.

Saturday

Skill: Hang Squat Clean

3 RFT

21 x 1 arm KB Snatches
15 x Knees to Elbows
9 x Hang Squat Cleans
200m KB Carry

Friday

Team WOD:

In two teams complete the following chipper.

Muscle ups/ ring dip-strict pull-ups
Toes to bar
Pull-ups
Front squats
Push press
Hang cleans
Tyre flips
Burpee box overs

Reps & weight TBA!

Thursday

10 x minutes to find:

1RM Strict Press

Then:

AMRAP 7

3 x Strict press @ 75% 1RM
6 x Chest to Bar Pull-ups
9 x Burpee Tyre Jumps

Wednesday

AMRAP 20 mins

10 x Hang Cleans (50/35)
15 x Push ups
20 x Wall Balls

Tuesday

20 x Thrusters
400m
20 x Tyre Jumps
400m
20 x KB Swings
400m
20 x Pull ups
400m
20 x Burpees
400m

Monday

21/15/9

Deadlifts (90/70)
Pull ups

Buy In/ Cash out: 100 x double unders

Saturday

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

Power Clean (60/40)
200m

Friday

Partner WOD: "tabata times two"

8 x Rounds (20:10)
HR Pushups
KB Swings 24/16
Knees to Elbows

Rest 3 mins then:

8 x Rounds (20:10)
Back squats 40/30
Ab Mat Situps
Burpees

Partner A & B alternate rounds through entire WOD.

Thursday

As far as possible in 12 minutes:

3,6,9,12,15 etc

OH Squats 40/30
Toes to Bar
Burpee Deck Squats

Wednesday

For Time:

40 x Double Unders
4 x 200m
30 x Double Unders
3 x 200m
20 x Double Unders
2 x 200m
10 x Double Unders
1 x 100m

Tuesday

4 RFT

20 x Tyre Jumps
25 x HR Push Ups
30 x KB Swings (24/16)
400m

Monday

AMRepsAP for Time:

2 minutes AMRAP Thrusters (60/40)
Rest 1 minute

5 minutes AMRAP 10 x Pullups, 10 x Power Cleans (60/40)
Rest 1 minute

2 minutes AMRAP Overhead Squats (40/30)
Rest 1 minute

5 minutes AMRAP 10 x Toes to Bar, 10 x Snatches (40/30)

Record total Reps.

Saturday

Buy In:
30 x KB swings (24/16)

21/15/9

Deadlifts 90/70
Bar facing burpees

Cash Out:
60 Double unders

Friday

Partner WOD.

In teams of two complete:

8 x RFT

13 x Tyre Jumps
13 x Wall Balls
13 x Power Snatch
13 x Burpees
13 x Pullups
200m

Alternate activities as you wish but both team members must complete the run together.

Thursday

9 RFT

4 x Front Squats (60/40)
200m

Wednesday

For Time:

50 x Clean & Jerk (40/30)
100 x Double Unders

OTMEM

3 x Ring Dips

15 Minute Cut Off.

Tuesday

18/12/6

Thrusters (50/35)
Tyre Jumps
Chest to Bar Pull ups
400m