Tuesday

"Baseline from Hell"

L1 - 3RFT, L2 - 4RFT, L3 - 5RFT

400m Run

10 x Pull Ups

20 x Push Ups

30 x Situps

40 x Squats

Rest 2 minutes

Monday

8 minutes to complete:

L1 - 200 x Singles, L2 - 100 x Double Unders, L3 - 150 x Double Unders
L1 - 40 x Wall Balls, L2 & L3 - 50 x Wall Balls
30 x Shoulder to Overhead @ 60% 1RM
In remaining time - Max Burpees

Rest 2 minutes:

8 Minute Ladder:

1-2-3-4-5 etc
O/H Squat (L1 - 15/20, L2 - 40/30, L3 - 50/40)
KB Swings (L1 - 20/12, L2 - 24/16, L3 - 32/24)

Saturday

Open Gym: 8am - 10am

Friday

Partner WOD:

AMRAP 20:

Partner A:
200m
Partner B:
1 x Muscle up or 2 x Chest to bar pullups or 3 x ring rows
3 x Clean & Jerks @ 75% 1RM or 3 Snatches @ 75% 1RM
10m Burpee Broad jump.

Partner A completes run then rests until partner B completes round, then swaps.

Thursday

10 Minutes: work to 1RM of the following complex:

Deadlift, Power Clean, Jerk, Back Squat, Jerk.

For Time:

Run (L1 400m, L2 & L3 800m)

30 x Push Press (L1 40/30, L2 45/35, L3 50/40)

30 x Back Squats

30 x Hang Power Cleans

30 x Dead Lifts

Run (L1 400m, L2 & L3 800m)

Cut off 16 mins.

Wednesday

Buy in:

L1: Row 400m, Run 400m

L2: Row 600m, Run 600m

L3: Row 800m, Run 800m

10 x RFT

5 x Pullups

10 x Push Ups

15 x Squats

Cash out:

L1: 300 x Single Unders

L2: 100 x Double Unders

L3: 200 x Double Unders

Tuesday

10 minutes - work to 1RM HSPU (measured in inches +/- from ground)

OTMEM 15

1ST - 10 x HSPU (any abmat or box)

2ND - 10 x Ring Dips (Rx'd or negatives, no bands)

3RD - 10 x Box Jumps (L1 & L2 24/20", L3 26/24")

5 x Rounds.

Monday

AMRAP 20:

100m Sprint
1 x Wall Walk
5 x Thrusters @ 50% 1RM
7 x KB Swings (L1 & L2 - 24/16, L3 32/24)
9 x Lateral Bar Burpees

Saturday

Open Gym

8am-10am

Friday

For Reps:

One person working at a time:

2 mins - Burpee Box Jumps 

(20") Swap every 5 reps

2 mins - KB swings 

(L1-16/12, L2-24/16, L3-32/24) 

swap every 10 reps

2 mins - 10m shuttle sprints 

Swap every 20m 

1 min - rest

4 x rounds. 

Thursday

Buy in: 2 minutes max distance Row.

21/15/9

L1) 

Front Squat (30/20)

Banded Pull ups

x 3 Single Unders

L2)

Front Squat (45/30)

Pull ups

x 2 Double Unders

L3)

Front Squat (60/45)

Pull ups

x 2 Double Unders

Cash out run: L1 & L2- 400m, L3 - 800m

Wednesday

For Time:

10 Minutes: Work to 1RM Power Snatch

Then

15/10/5/10/15

L1)

Knees to Chest

Hang Power Snatch @ 70% 1RM

L2 & L3)

Toes to Bar

Power Snatch @ 70% 1RM

Tuesday

5 RFT

L1)

10 x SDHP (35/25)

15 x Box Jumps/ Step ups (20")

200m

L2)

10 x SDHP (40/30)

15 x Box Jumps (24/20")

200m

L3)

10 x SDHP (40/30)

15 x Box Jumps (24/20)

400m

Monday

AMRAP 16

3-6-9-12-15 etc

L1)
Banded Pull ups
Clean & Jerk @ 50% 1RM

L2)
Pull ups
Clean & Jerk @ 50% 1RM

L3)
Chest to bar Pull ups
Clean & Jerk @ 50% 1RM

Saturday

Open gym: 8am - 10am

Friday

Partner WOD:

AMRAP 25:

10 x Partner Squats (Wall ball positioned between Backs. If the Wall ball falls out the penalty is 3 burpees)

20 x Barbell Walking Lunges (together, single file with bar end on each shoulder) 

30 x Abmat Situps (Swap at 10, Partner can hold feet)

200m (swap after 100m)

Thursday

For Time:

20-18-16-14-12-10

L1) 

Thrusters (30/20)

KB Swings (16/12)

L2)

Thrusters (40/30)

KB Swings (24/16)

L3) 

Thrusters (45/35)

KB Swings (32/24)

Rest 2 minutes then:

5 minutes to find 1RM Power Clean.

Wednesday

21/15/9

L1)

Dead Lift @ 50% 1RM

Burpees

x 3 Single Unders

L2 & L3)

Dead Lift @ 60% 1RM

Lateral Bar Burpees

x 2 Double Unders

Tuesday

10 Minutes - 1RM Back Squat

AMRAP 12:

L1)
8 x Hanging Knee Raise
10 x Step up or Box Jump (24/20)
12 x Wall Balls
100m Sprint

L2 & L3)
8 x Toes to Bar
10 x Box Jump (26/24)
12 x Wall Balls
100m Sprint

Friday

Partner WOD

For time:

1km row (swap at 500m)

60 x WallBalls (swap every 10)

50 x toes to Bar (swap every 5)

40 x thrusters 30/20 (swap every 5)

40 x Burpees (swap every 5)

50 x toes to Bar (swap every 5)

60 x WallBalls (swap every 10)

1km row (swap at 500m)

28 minute cut off.

Thursday

De-load Week

Skills: 20 minutes Handstands, HSPU or Muscle Ups.

In 10 minutes complete RFQ of:

8 x HSPU (any progression)
5 x Strict Burpees
3 x Muscle Ups (Ring or Bar, any progression)

There will be no 6:30pm WOD due to the Nutrition Seminar.

Wednesday

De-load week

Snatch progressions

- hang

- power

- squat

OTMEM 12

2 x Snatches (gradually increase weight each minute)

Tuesday

De-load Week:

20 minutes: Kipping Pull up Progressions

5 x Rounds for Quality

3 x 5 Pull-ups (kipping or butterfly)
200m

Monday

De-Load Week.

20 Minutes Skill Session: The Jerk (Push and Split)

OTMEM 12:

3 x Clean & Jerks @50% 1RM clean weight.