Wednesday

5 RFT

50 x Double Unders/ 100 x Single Unders (60 second time cap)

10 x HSPU (L1 Strict Pushups/ Banded)

10 x Dead Lifts @50% 1RM

Tuesday

21/15/9/15/21

Pull ups

Wall Balls

Run (L1 & L2 200m, L3 400m)

Monday

AMRAP 8:

8 x Shoulder to Overhead @50% 1RM
8 x Toes To Bar
8 x Front Squats

then straight into:

AMRAP 4:

Burpee Box Jumps (L1 & L2 24/20", L3 26/24")

Friday

Partner WOD

AMRAP 25

In teams of 3 or 4, complete the following round relay style. You may begin the round after your team mate in front of you completes the 200m run, but you can not overtake them at any stage during the round.

Run 200m
7 x Squats 40/30kg (L1 Front Squats, L2 & L3 Overhead Squats)
7 x Push Ups (L1 Hand release, L2 Standard, L3 Clap pushups)
7 x KB Swings (16/12, 24/16, 32/24)
7 x Burpee bar touch (L2 & L3 Burpee Pullups)
7 x Ring Dips
7 x Ball Slams (9/6kg)

Thursday

Every 2 minutes for 12 Minutes: 1 x Squat Clean & Jerk (working to 1RM)

For time:

Wall Balls

Double Unders

Rep Scheme:

L1: 30/20/10/5

L2: 40/30/20/10

L3: 50/40/30/20

Wednesday

For Max Reps:

3 Rounds:

60 x Seconds - Calorie Row

60 x Seconds - Hang Power Clean (40/30, L2 & L3 60/40)

60 x Seconds - Burpee Box Jump/ Step up

60 x Seconds - Wall walks

60 x Seconds - Toes to Bar

Rest 60 seconds

Tuesday

OTMEM 10: 3 x Thrusters 

(first 5 minutes working to a 3RM then maintain weight for remaining 5 minutes) 

AMRAP 10:

10 x Pull ups

10 x Push Press (L1 40/30, L2 & L3 50/40)

100m Sprint

Monday

5 RFT (L3 - 6RFT)

10 x Bar facing Burpees
15 x Back Squats (L1 & L2 40/30, L3 50/40)
15 x KB Swing (16/12, 24/16, 32/24)
10 x Box Jumps

Friday

Partner WOD

"The triple seven"

AMRAP 7:

Partner A - 15 x Burpees
Partner B - Max Toes to Bar (must come off the bar after each rep)
Swap after 15 x burpees are completed.

Score toes to bar

AMRAP 7:

Partner A - Sprint 200m
Partner B - Max Wall Walks
Swap after 200m Sprint completed.

Score wall walks

AMRAP 7:

Partner A: Row 200m
Partner B: Max Power Cleans (L1 40/30, L2 60/45, L3 80/60) completed as single reps, must release the bar after each rep.
Swap after row is completed.

Score Power Cleans

Partners can start on any AMRAP and complete the 3 in any order.

Thursday

Every 2 minutes for 20 minutes complete 1 x complex, increasing weight every second set:

1 x Snatch grip Deadlift

2 x Hang Power Snatch

3 x OH Squat

Wednesday

Work up to, then complete the following rep scheme:
3-2-1:
Strict press, Push Press then Split Jerk

Tuesday

Muscle Up progressions

3 rounds:

4-3-2-1

Muscle Ups or Strict pull ups/ Strict Ring Dips E.g: 4 x pull ups then 4 x ring dips etc.

Rest as required between sets.

Monday

3 x 8 Front Squats @ heavy as possible. Strict 3 x second pause at bottom of squat.
Rest 2 minutes between sets.

6 x 6 Box Jumps (L1 24", L2 & L3 26")
Rest 60 seconds between sets.

Run 800m

Friday

Partner WOD

AMRAP 20 Minutes

Partner A completes 400m run whilst Partner B completes as many rounds as possible of:

7 x Thrusters (L1 30/20, L2 & L3 40/30)
7 x Toes to Bar

Then Swap.

Record total full rounds of thrusters/ toes to bar.

Thursday

For Time:

21 x Overhead Squats @ 50% 1RM
21 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m
15 x Overhead Squats @ 50% 1RM
15 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m
9 x Overhead Squats @ 50% 1RM
9 x Burpee Bar Touches (L2 & L3 Burpee Pullups)
400m

Wednesday

10 Minutes - 2RM Deadlift

4RFT

5 x Deadlifts @ 75% 2RM
30 x Double Unders (60 x Single Unders)
Over Head Walking Lunge 15/10kg (L1 & L2 10m, L3 25m)

Tuesday

For time:

Row: L1 500m, L2 750m, L3 1km

Then 2 rounds:
20 x Hang Power Snatch (L1 30/20, L2 40/30, L3 50/40)
25 x L1 Ring Rows, L2 Pull Ups, L3 Chest to Bar Pull Ups
30 x Box Jumps (24/ 20)
35 x KB Swings (L1 16/12, L2 24/16, L3 32/24)

Run: L1 & L2 800m, L3 1.6km.

Cut off - 25 minutes.

Monday

OTMEM 10
2 x Squat Cleans @75% 1RM

AMRAP 10
5 x Power Cleans @60% 1RM
7 x Toes to Bar
9 x Bar Facing Burpees

Friday

Teams WOD

In teams of 3 or 4 complete the following for Total reps:

3 rounds:

3 minutes - Max Calorie Row

3 minutes - Max Box Jumps 20"

3 minutes - Max wallballs

3 minutes - Max Burpees

3 minutes - Max Push Press (35/25)

Teams work on same station for entire 3 minute set, 1 x person working at a time.

Thursday

AMRAP 16:

8 x Shoulder to Overhead (30/20, 45/35, 60/40)

12 x Back Squats 

16 x Bar facing Burpees

Wednesday

AMRAP 10

5 x Pullups

10 x Push ups

15 x Squats

Straight into:

AMRAP 10:

15 x Abmat Situps

30 x Double Unders (60 x Single Unders)

Tuesday

For Time:

Row (L1 500m, L2 750m, L3 1km)

30 x Dead lifts @ 50% 1RM

30 x Push Ups

30 x T2B/ Hang knee raise

30 x KB Swings (16/12, 24/16, 32/24)

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