Wednesday

Strength/ Oly lifting - 6am, 5:30pm:

OTMEM: 5 x Strict pullups (any grip)

WOD - 6:30am, 9:30am, 6:30pm:

For time:

21/15/9

Thrusters (50/40)
KB Swings (24/16)
Knees to Elbows

Tuesday

For Time:

Buy In/ Cash Out: 400m

2 Rounds:

50 x Double Unders
40 x Squats
30 x Pullups
20 x Burpees

Monday

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

Wall Balls
HR Pushups w/- ball touch

OTMEM: 3 x Burpees

Saturday

AFAP 12 minutes

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

Add 10kg to clean and jerks but reduce reps by 2 per round.

Friday

Partner WOD:

For time:

2RFT:

800m
50 x Pull-ups
50 x KB swings (24/16)
50 x Push-ups

1 x person working at a time, both do the run.

Thursday

9:30am Only

"Wood"

5RFT

400m
10 x Burpee Box Jumps
10 x SDHP (40/30)
10 x Thrusters (40/30)
Rest 1 x Minute

Wednesday

Strength/ Oly Lifting- 6:00am, 5:30pm:

10 x Minutes to find 1RM Squat Clean then

OTMEM 10:

3 x Squat Cleans @ 75% 1RM

WOD - 6:30am, 9:30am, 6:30pm:

Every 3 minutes for 18 minutes:

400m (run is max effort, rest for remainder of 3 minutes. If you miss a round complete 200m and resume at next interval)

Tuesday

AMRAP 12 Minutes:

30 x Snatches (30/20)
30 x Double Unders
25 x Snatches (45/30)
25 x Double Unders
20 x Snatches (60/40)
20 x Double Unders
MR x Snatches (70/50)

-1 x Bar per athlete.
-Athlete responsible for changing own plates.
- First round of snatches from the hang, remaining rounds from the ground.

Monday

For time:

10,8,6,4,2

Clean & Jerk (70/50)
Burpee Bar Touch

Saturday

"Cindy WTF"

AMRAP 25 minutes:

5 x Pull-ups
10 x Push-ups
15 x Squats

5 x Rope Climbs and 5 x Wallwalks must be completed at some stage during the 25 minutes.

Friday

AMRAP 14 mins:

100 x Wall balls
50 x Hang cleans
30 x Over unders

During W/Balls and H/Cleans ball/bar must not touch the ground- 10 burpee penalty applies.

Thursday

AMRAP 20:

20 x HR push-ups with KB touch
15 x KB Swings
10 x Alternate KB Snatches (5/arm)
400m

Wednesday

Strength/ Oly Lifting - 6am, 5:30pm:

2-2-2-2-2 Thruster

WOD - 6:30am, 9:30am, 6:30pm:

15/12/9

Ground to overhead through squat*(60/45)
Chest to bar Pull-up

* Squat clean thruster/ squat clean & jerk/ squat snatch

Tuesday

For time:

5 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
4 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
3 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
2 x Wallwalks
10 x SDHP (50/40)
10 x Toes to Bar
200m
1 x Wallwalk
10 x SDHP (50/40)
10 x Toes to Bar
200m

Monday

"Manion"

7 RFT

29 x Back Squats (60/40)
400m
'No racks'

30 minute Cut Off

Saturday

For Time:

50/35/20

WallBalls
Ab Mat Sit ups
Double Unders

Friday

Partner WOD

AMRepsAP 25 Minutes:

2/4/6/8/10/12/14 etc

Toes to Bar
Ground to Overhead (40/30)
Burpee Plate Jumps

One person working at a time

Thursday

Buy in:
15 x Thrusters (40/30)
15 x Pull ups
200m

3 RFT:
15 x Hang Power Cleans (40/30)
20 x Push-ups
25 x Double Unders

Cashout:
15 x Thrusters (40/30)
15 x Pull ups
200m

Wednesday

6:00am/ 5:30pm
Strength/Olympic Lifting:

10 minutes to find 1RM Strict Press then:

OTMEM 10 minutes:
3 x Strict press @ 75% 1RM

6:30am/ 9:30am/ 6:30pm
WOD:

21/15/9
Dead lift (80/60)
Lateral Bar Burpee
400m

Tuesday

AMRAP 4 minutes:

8 x toes to bar
12 x KB Swings
18 x Squats

If 3 x rounds are completed in 4 minutes time extends to 8 minutes. If 6 x rounds are completed in 8 minutes time extends to 12 etc (13.5 format)

Monday

AMRepsAP - 12 minutes

8 x HSPU
10 x Squat Clean & Jerks (55/40)
12 x Pull ups
10 x Burpees
8 x SDHP (55/40)

Saturday

Gym closed for Mud Sweat & Beers

Friday

Partner WOD:

8 x RFT

Partner A:

5 x Toes to Bar
7 x Snatches (40/30)
9 x Push ups
11 x 20" Box Jumps

Partner B:
200m KB carry (16/12)

Swap after each round, complete 8 rounds per team

Thursday

21/15/9

Front squats (55/40)
Pull-ups

Wednesday

For Time:

50 x Squats
50 x KB Swings
200m
50 x Knees to Elbows
50 x HR Push-ups
200m
50 x Burpees
50 x Double Unders

Tuesday

AMRAP 20:

15 x Pull ups
15 x Push Press (50/40)
400m