Friday

Partner WOD:

AMRAP 25:

50 x Front Squats (L1 30/20kg, L2 40/30kg, L3 50/40kg)
400m (200m each)
50 x KB Swings (L1 16/12kg, L2 24/16kg, L3 32/24kg)
400m (200m each)
50 x Toes to Bar
400m (200m each)
50 x Box Jumps (20")
400m (200m each)
50 x Shoulder to Overhead (L1 30/20kg, L2 40/30kg, L3 50/40kg)

400m (200m each)
50 x Ring Dips
400m (200m each)
50 x Double Unders

400m (200m each)

Rep Scheme: 50 reps = Complete 15 x each, then 10 x each.
Score reps only, if you complete entire WOD under the time cap, start again.

Thursday

For Time:

Run (L1 2km, L2 3km, L3 4km)

Pull Ups (L1 x 50, L2 x 75, L3 x 100)

Push Ups  (L1 x 75, L2 x 100, L3 x 125)

Air Squats (L1 x 100, L2 x 125, L3 x 150)

Break reps & distance up as required

30 minute cut-off.

Wednesday

For Time

10,8,6,4,2,4,6,8,10

Hang Power Clean & Jerk (L1 30/20, L2 & L3 40/30)

Toes to Bar

Double Unders x 3

Tuesday

For Time:

Run: L1 400m, L2 & L3 800m
30 x Thrusters (25/20kg)
Run: L1 200m, L2 & L3 400m
30 x Push Ups
Run: L1 200m, L2 & L3 400m
30 x KB Swings (L1 16/12, L2 & L3 24/16)
Run: L1 200m, L2 & L3 400m
30 x Burpees
Run: L1 400m, L2 & L3 800m

Friday

Partner WOD

AMRAP 20:

60 x Double Unders (swap after 30 reps)
60 x Pull Ups (swap after 15 reps)
60 x Wall Balls (swap after 10 reps)
60 x Power Cleans @ 60% 1RM (swap after 5 reps)
60 x Toes to Bar  (swap after 10 reps)
60 x Burpees (swap after 15 reps)
60 x Double Unders (swap after 30 reps)

In remaining time complete:

AMRAP Muscle Ups or Wall Walks (swap after each rep)

Thursday

For Max Reps:

60 seconds x Wall Balls

60 seconds x Box Jumps

60 seconds x Hang Power Snatch (35/25)

60 seconds x Med Ball Slams

4 Rounds for Total Reps.

Wednesday

AMRAP 20:

10 x Dead lifts @50% 1RM

10 x KB Swings (L1 & L2 20/16, L3 24/20)

10 x Push Ups (L3 Ring Push Ups)

200m

Tuesday

For Time:

21/15/9

Squat Cleans (L1 & L2 40/30 & L3 50/40)

Pull ups

Straight into:

9/15/21

Sumo Dead Lift High Pulls

Toes to Bar

Monday

10 minutes: 1RM Power Snatch

AMRAP 10:

400m run then straight into:

30 x Power Snatch @ 50% 1rm

20 x Burpees

30 x Power Snatch @ 60% 1rm

20 x Burpees

30 x Power Snatch @ 70% 1rm

20 x Burpees

AMRAP x Power Snatch @ 80% 1rm

Friday

Partner WOD:

AMRAP 25:

Partner A)

1 x Ring or Bar Muscle Up (2 x Strict Pullups/ 2 x Ring Dips)
2 x Wall Walks
3 x Hang Cleans (L1 40/30, L2 50/40, L3 70/50)
4 x Burpee Box Jumps
5 x Deadlifts @ clean weight

Partner B)

50 x Double Unders (L3 x 75) or x 3 single unders

Partner A completes 1 x full round whilst Partner B completes Double Unders. Once both athletes complete allocated reps, they swap over.

Record total rounds and reps (excluding double unders)

Thursday

For Time:

Run (L1 200m, L2 & L3 400m)
13 x Back Squats (L1 30/20, L2 & L3 45/30)
Run (L1 200m, L2 & L3 400m)
13 x Strict Press (L1 30/20, L2 & L3 45/30)
Run (L1 200m, L2 & L3 400m)

13 x Front Squats (L1 30/20, L2 & L3 45/30)

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

13 x Strict Press (L1 30/20, L2 & L3 45/30)

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

13 x Over Head Squats (L1 30/20, L2 & L3 45/30)

Wednesday

15 minutes: Work to a 1RM Split Jerk.

Custom "Grace"

30 x Clean & Jerks @ 60% 1RM Split Jerk.

Tuesday

For Time:

Run (L1 200m L2 & L3 400m)

20 x Ring Dips 

25 x Burpee Box Jumps

30 x Toes to Bar

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

25 x Push Ups

20 x HSPU (L1 4 x 10 sec HS Hold)

Run (L1 200m L2 & L3 400m)

20 Minute Cut-off

Monday

10 Minutes: Work to a 2RM Shoulder to Overhead

10  9  8  7  6  5  4  3  2  1:

Shoulder to Overhead @ 60% 2RM
Pull Ups
x 3 Double Unders (x6 single unders)

Friday

Partner WOD:

AMRAP 25 Minutes:

7 x Wall Balls
7 x Hang Power Cleans (40/30, 50/40, 70/50)
7 x Box Jumps (20")
7 x Burpees
7 x Pull Ups

100m sprint

Swap with partner after every full round.

Thursday

10 Minutes: Work to a 1RM Dead Lift.

AMRAP 10:

10 x Deadlifts @ 50% 1RM
12 x KB Swings (16/12, 24/16, 32/24)
14 x Push Ups
25m Overhead KB Carry.

Wednesday

AMRAP 6:

20 x Double Unders (x2 singles)

10 x Thrusters (30/20)

Rest 2 minutes

AMRAP 6:

100m Sprint

8 x box jump overs

8 x T2B

Tuesday

3-3-3-3-3 Back Squat

4 RFT:

10 x Pull Ups
15 x Wall Balls
400m (L1 200m)

Monday

Buy in: 100 x Double Unders (x2 Single Unders)

21/15/9

Front rack alternate lunges (L1 30/20, L2 40/30, L3 50/40)
Push Press

Every time you put the bar down complete 3 x Burpee Bar Jumps.

Cash Out: L1 200m, L2 & L3 400m

Friday

Partner WOD

AMRAP 20:

Partner A complete as many rounds as possible of:

3 x Wall Walks
6 x Hang Snatches (30/20, 40/30, 50/40)
9 x Burpee Box Jumps

Whilst Partner B completes:

400m

Swap over, Partner B picks up round from where Partner A left off.
Record total full rounds completed.