Friday

AMRAP 30:

In pairs 1 x person working at a time-

20m Fat Bar Walking Lunge (50/35)

20 x Burpee KB Box Step Overs

30 x OH Squats (20kg)

40 x Double Unders

50m Bear Crawl

Thursday

Every 2 minutes for 16 minutes:

Run 200m

Rest remainder of time each set and record time of slowest 200m

Nutrition/ Zone diet seminar at 6:30pm for the life-revive challenge so there will be no 6:30pm WOD

Wednesday

"Cindy plus 10"

AMRAP 20

5 x Pull ups

10 x Pushups

15 x Squats

every four rounds complete:

10 x Dead Lifts (100/75)

Tuesday

4RFT:

10 x Ring Dips
10 x HSPU
10 x Knees to Elbows

Buy in/ Cash Out 800m run

Monday

10 Minutes to find 3RM Back Squat

Then:

12 minutes to complete:

50 x Thrusters (40/30)
As many Burpee Lateral Bar Jumps in remaining time.

Saturday

The No Xcuses Soldier On WOD

5 x Rounds for reps:

1 min x Wall Balls (9/6)
1 min x Hang Power Clean & Jerk (60/40)
1 min x Pistol Squats
1 min x Burpee Broad Jumps (1 metre = 1 rep)
1 min x Row (Calories)

Each Clean & Jerk = 2 reps.

Please bring $10 to donate to this great charity.

NoXcusesSoldieronWOD

Friday

Partner WOD

AMRepsAP 15

10 x Muscle Ups (x2 strict pullups/ Ring dips)
200m
20 x Dead Lifts (100/75)
200m
10 x Wall Walks
200m
20 x Fat Bar Press (50/30)
200m

- 1 x Person working at a time.
- Reps must be divided equally.
- Run must be completed together.

Then mystery finisher.

Thursday

For Time:

21 x Wallballs

200m Wallball Carry

21 x Alt KB Snatch (24/16)

200m KB Carry

Repeat with rep range of 15 & 9.

Wednesday

AMRAP 21

5 x HSPU

15 x Squats

25 x Double Unders

Every 3 minutes complete:

20m Bear Crawl

Tuesday

For Time:

30 x Clean & Jerks (40/30)
10 x T2B
200m
20 x Clean & Jerks (60/45)
10 x T2B
200m
10 x Clean & Jerks (80/60)
10 x T2B
200m

Monday

7 RFT

7 x Hang Power Snatches (50/35)

7 x Push ups

7 x KB Swings (24/16)

7 x Pull-ups

7 x Burpee Bar Touch

7 x Box Jumps

100m 

Saturday

21/15/9

Dead Lifts (80/60)
Push Ups
400m

Friday

Team WOD:

In teams of 3 complete the following for Max reps, 1 person working at a time.

3 Minutes - SDHP (40/30)
3 Minutes - Box Jumps
3 Minutes - Row for Calories
3 Minutes - KB Swings
3 Minutes - Push Press (40/30)

Thursday

AMRAP 9

7 x Wallballs

7 x Burpees

Rest 2 minutes then:

AMRAP 9

7 x Pull-ups

100m Sprint

Wednesday

10 minutes to find - 1RM 3 stage Power Clean.

ground/ below knee/ hang. Bar must not touch the ground during the three movements for weight to count.

Then:

"Annie Sort of"

50/40/30/20/10
20/15/10/5

Double Unders
Toes to Bar

Tuesday

400m run buy in, then -

AMRAP 7:

3 x Thrusters (40/30)
3 x Chest to bar pull-ups
6 x Thrusters
6 x Chest to bar pull-ups
9 x Thrusters
9 x Chest to bar pull-ups
12 x Thrusters
12 x Chest to bar pull-ups

7 minutes starts upon return from 400m. Continue increasing round by 3 reps until time expires.

Rest 2 minutes then:

3 x Minutes - Max bear crawl.

Monday

Benchmark - "Isabel"

For time:

30 x Snatches (60/45)

Saturday

8am

3 RFT:

800M

20 x Alternating barbell lunges (30/20)*

20 x Burpee bar jumps

* Barbell in either front rack or back squat position

Friday

Tabatas:

20 x seconds on/ 10 x seconds off: 

KB Swings

Air Squats

HR Push-ups 

No open gym at 5:30pm, Fridays evening WOD will be held at 5:30pm only, no 6:30pm session.

Thursday

For Time:

20 x Thrusters (40/30kg)
800m
15 x Thrusters (40/30kg)
400m
10 x Thrusters (40/30kg)
200m

Wednesday

OTMEM 15:

Min 1 - 10 x Wall Balls
Min 2 - 5 x Strict Pull-ups
Min 3 - 25 x Double Unders

Repeat x 5

Tuesday

20 Minutes - 1RM your weakest lift

AMRAP 9

6 x O/H Squat (50/40)
9 x Bar Facing Burpees
12 x Toes to Bar

Monday

9:30am Only:

Mystery "Team WOD"

Saturday

8:00am - Partner WOD:

10 RFT

7 x O/H Squats (40/30)
14 x Pull ups
28 x Double Unders

1 x Person completes full round, then swaps.

Friday

2 rounds for max reps:

60 seconds - Deadlifts (100/75)

60 seconds - 15m sprints

60 seconds - KB Snatches (24/16)

60 seconds - Box Jumps

60 seconds - Wall Balls (9/6)

Rest 30 seconds between rounds

Thursday

AMRAP 15 minutes:

6 x Hang Cleans (60/45)

12 x Push ups

Buy in - 1.6km Run

Start 15 minute count down, complete the mile run then in the remaining time complete AMRAP.

Wednesday

3 RFT

20 x Back Squats (40/30)
30 x Burpees
40 x Ab Mat Situps