New years Eve

***9:30amWOD only***

Partner WOD:

20 RFT

200m Run

5 x Pullups (L1 Ring Rows)

5 x Burpee Bar Touch

Swap each round.

Wednesday

AMRAP 4:

5 x Burpees 

12 x Deadlifts (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

9 x Hang Power Cleans (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

6 x Push Jerks (L1 40/30, L2 50/40, L3 70/50)

- Rest 2 minutes between AMRAPs

- Record total full rounds.

Tuesday

10 minutes - Muscle Ups, Pull Ups or HSPU practice.

4 RFT

10 x HSPU (L1 Push Press (40/30)

10 x Deadlift @ 50% 1RM

400m (L1 200m)

Monday

TABATAS

24 x 20 seconds on, 10 seconds off for Max Reps:

Ring Dips
Burpee Box Jumps
Wall Balls

8 Rounds.

Christmas Eve

***9:30am WOD only, No cap on class size***

a) 9 minutes

4 Rounds:
200m Run
10 x KB swings (L1 16/12, L2 & L3 24/16)
2 x Wall Walks (L1 10m Bear Crawl)

Rest remainder of time

b) 9 minutes

5 Rounds:
10 x Hang Power Cleans (L1 30/20, L2 & L3 40/30)
10 x Shoulder to Overhead
30 x Double Unders

Rest remainder of time

c) 9 minutes

3 Rounds:

8 x Burpee Box Jumps

4 x Burpee Pull Ups (L3 Chest to Bar)

Rest remainder of time

Wednesday

4 rounds for total Reps:

60 seconds: Cal Row

60 seconds: Wall Balls

60 seconds: KB Swings (L1 16/12, L2 & L3 24/16)

60 seconds: Ab Mat situps

60 seconds: Rest

Tuesday

A) OTMEM 10:

Odds - 6 x Box Jumps (26/24")
Evens - 30 x Double Unders

B) 3 RFT:

10 x Thrusters (L1 30/20, L2 & L3 40/30)
10 x Toes to Bar
10 x Alternate front rack lunges.

Monday

10 minutes - 3RM Back Squat

For Time:

20 x Burpees
20 x Back Squats* (40/30, 50/40, 60/45)
20 x Pull ups
400m (L1 200m)
20 x Burpees
20 x Front Squats* (30/20, 40/30, 50/40)
20 x Toes to Bar
400m (L1 200m)

*Bar taken from the ground, Time cap - 18 minutes.

Saturday

12 Days of Christmas WOD.

Complete 1, then 1&2, then 1&2&3, and so on till you get to 12:

1 x 100m
2 x Deadlifts @ 50% 1RM
3 x Toes to Bar
4 x HSPU
5 x KB Swings (16/12, 24/16, 32/24)
6 x Burpees
7 x Pull Ups
8 x OH Plate Lunges (L1 10/5, L2 & L3 15/10)
9 x Push Ups
10 x Box Jumps
11 x KB Snatches (16/12, 24/16, 32/24)
12 x Double Unders

Friday

Partner WOD

20 RFT (10 Each)

2 x Wall Walks
6 x Pull Ups
10 x Box Jump Overs

Swap each round, 30 minute time cap.

Thursday

5 rounds For Time:

10 x Burpee plate jumps (10/5, 15/10, 20/15)
16 x OH alternate plate lunges (10/5, 15/10, 20/15)
400m plate carry* (10/5, 15/10, 20/15)

*Hill run to Copland street traffic light.

Time Cap 20 minutes.

Wednesday

AMRAP 8:

10 x Hang Power Snatches (30/20, 45/30, 60/45)
30 x Double Unders
10 x Pull ups
30 x Double Unders

Rest 2 minutes

AMRAP 8:

10 x Hang Power Cleans (30/20, 45/30, 60/45)
100m Sprint
10 x T2B
100m Sprint

Combine total full rounds for both AMRAPs and record.

Tuesday

For Time:

9 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 100m, L2 200m, L3 400m)
15 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 200m, L2 400m, L3 600m)
21 x Thrusters (L1 30/20, L2 & L3 40/30)
Run (L1 400m, L2 600m, L3 800m)

Monday

5 x RFT

10 x SDHP (35/25, 45/30, 50/40)
15 x KB Goblet squats (16/12)*
200m

*L3 10 x Alternate pistol squats

Saturday

15 Minutes: 1RM Back/ front or OH Squat.

OTMEM 8:

Odds - 5 x Squats (weight to support heavy but unbroken set)
Evens - 20 x Double Unders

AMRAP 8:

200m Run
10 x Wall Balls
10 x Pull ups

AMRAP 8:

200m Run
10 x Box Jumps
10 x Push Ups

Friday

Partner WOD:

AMRAP 4:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees

AMRAP 6:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees
5 x Box Jumps

AMRAP 8:

5 x Thrusters (L1 30/20, L2 & L3 40/30)
5 x Burpees
5 x Box Jumps
5 x KB Swings (L1 16/12, L2 & L3 24/16)

- 1 x person working at a time, swapping after each full round.
- No rest between AMRAPs
- Record one score for total rounds only (not additional reps) for all 3 AMRAPs.

Thursday

For Time:

400m (L1 200m)

200 x Double Unders (x 2 single unders)

20 x Clean & Jerks (L1 40/30, L2 50/40, L3 60/45)

20 x Burpees (L2 & L3 Bar facing)

200 x Double Unders (x 2 single unders)

400m (L1 200m)

Wednesday

'Half Murph'

For Time:

Run 800m (L1 600m)

50 x Pullups (L1 Ring rows)

100 x Pushups

150 x Squats

Run 800m (L1 600m)

25 minute time cap.

Tuesday

5 Rounds for time:

Unbroken wallballs (L1 x 15, L2 x 20, L3 x 25)

400m run (L1 200m)

If you drop the ball, put the ball down, rest or pause mid rep during the round of wallballs, stop and do 15 x Burpees then continue until you've completed the required reps each round. 

Monday

For Max Reps:

60 seconds Cal Row
30 seconds rest
60 seconds Burpee bar touch
30 seconds rest
60 seconds Box jump overs (24/20)
30 seconds rest
60 seconds Push Press (L1 30/20, L2 & L3 40/30)
30 seconds rest.

5 rounds.

Saturday

15 Minutes: 1RM Front Squat

OTMEM 10: 

Odds - 3 x Cleans @ 70% 1RM (reset after each rep)

Evens - 6 x Box Jumps (24/20")

AMRAP 7:

Run (L1 400m, L2 & L3 600m)

In remaining time AMRAP Hang power clean & Jerk (L1 40/30, L2 & L3 50/40)

Rest 5 minutes

AMRAP 7:

Run (L1 400m, L2 & L3 600m)

In remaining time AMRAP Wallballs (L3 Double KB Thrusters (16/12)

Score total reps for both AMRAPS.

Friday

Partner WOD:

AMRAP 20

100 x Thrusters (30/20)
100 x KB Swings (L1 16/12, L2 & L3 24/16)
100 x Burpee Box Overs
100 x Abmat Situps

Swap as you like but you must complete the full set of 100 before moving onto the next exercise.

Every minute on the minute 1 person from each pair must complete one of the following:

3 x Wall Walks
100m sprint
20 x Double Unders (no scaling)

Score total reps.

Thursday

15 Minutes Skill session - The Snatch.

"Gracisabel"

3 RFT

Run 200m
10 x Clean & Jerk (30/20, 45/35, 60/45)
10 x Power Snatches

Wednesday

For Time:

7 rounds:

7 x HSPU (L1 Pushups)

7 x Toes to Bar

20 x Double Unders

Finisher:

30 x Burpee Pull Ups (L1 Burpee Bar Touch)

L3 Begin each round with 1 x Muscle Up (Ring or Bar)