Friday

Partner WOD:

AMRAP 20:

2 x Wall Walks

4 x Deadlifts @ 50% 1RM 

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

8 x Box Jumps

- Swap each full round

- After each person completes full round add 2 x reps to each movement

Thursday

AMRAP 12

150 x Double Unders (x2 singles)

100 x Wall Balls

Max reps in remaining time: 

(L1 Pull Ups, L2 C2B Pull Ups, L3 Bar Muscle Ups)

Wednesday

For Time:

Run (800m, 1000m, 1600m)

Rest 3 minutes

Run (600m, 800m, 1200m)

Rest 2 minutes

Run (400m, 600m, 800m)

Rest 1 minute

Run (200m, 400m, 400m)

Tuesday

7 RFT

7 x Push Jerk (40/30, 50/40, 60/45)
9 x Back Squats
11 x Toes to Bar

Monday

Partner WOD:

AMRAP 18:

7 x Pull Ups
7 x Hang Squat Snatches (L1 30/20, L2 & L3 40/30)
100m

Swap every full round.

Friday

Closed - Public Holiday

Thursday

AMRAP 18

7 x HSPU

14 x Front Squats (30/20, 50/35, 60/40)

21 x Pull Ups

14 x Box Jumps

7 x Ring Dips

Wednesday

For Time:

9 - 15 - 21

Hang Power Snatch (30/20, 40/30, 50/40)

Bar Facing Burpee

Toes to Bar

200m

Tuesday

10 minutes - 3RM Squat Clean

5 x 3 Squat Clean

2 minutes - Max KB Swings (16/12, 24/16, 32/24)

Monday

For Time:

1 x round - 100 x Double Unders, 50 x Air Squats, 25 x Push Press (L1 30/20, L2 & L3 40/30)
2 x rounds - 60 x Double Unders, 30 x Air Squats, 15 x Push Press (L1 30/20, L2 & L3 40/30)
3 x rounds - 40 x Double Unders, 20 x Air Squats, 10 x Push Press (L1 30/20, L2 & L3 40/30)

Friday

PARTNER WOD

AMRAP 25

7 x Toes to bar

9 x Shoulder to Overhead (40/30, 50/40, 60/50)

11 x Box Jumps

100m Sprint

Swap every round

Thursday

18 - 15 - 12 - 9

Pull Ups

Overhead Squats (L1 25/15, L2 & L3 40/30)

Alternate front rack lunges

Wednesday

AMRAP 18

5 x Ring Dips

10 x Bar facing burpees

15 x Hang power clean & jerk (30/20, 40/30, 50/40)

400m

Tuesday

6 x 3 Front Squat

2 minutes - Max Double Unders

Monday

10 minutes - 1RM Deadlift

3 RFT

10 x Deadlifts @ 60% 1RM
20 x Wall Balls
10 x KB Swings (16/12, 24/16, 32/24)

Saturday

CrossFit Games Open workout 16.3

Friday

AMRAP 25:

20 x Wall Balls (swap every 10)
20 x Pull ups (swap every 10)
20 x KB Goblet Squats - 16/12, 24/16, 32/24 (swap every 10)
20 x Box Jumps 24/20" (swap every 10)
20 x KB Swings (swap every 10)

After each full round, each person completes:

3 x Wall Walks
30 x Double Unders
100m Sprint

Thursday

Thruster: 5 - 5 - 5 - 5 - 5 

Finisher:

3 minute max calorie row

Wednesday

5 RFT

18 x Burpees

12 x Power Cleans (45/30, 60/40, 75/60)

8 x Toes to Bar

Tuesday

10 x Minutes - Handstand/ HSPU Progressions

"Diane"

21 - 15 - 9

HSPU 

Deadlifts (60/40, 80/60, 100/75)

Monday

AMRAP 18:

10 x Hang Power Snatch (30/20, 40/30, 50/40)
10 x Back Squats
200m Run

Friday

AMRAP 18:

60 x Deadlifts @ 50% 1RM

60 x Air Squats

60 x KB Swings

60 x Ab Mat Situps

60 x Pull ups

60 x Burpees

Swap as required

Thursday

For Time:

15 - 12 - 9 - 12 - 15

Toes to Bar

Box Jumps

Thrusters (L1 30/20, L2 & L3 40/30) 

Wednesday

5 RFT

12 x Front squats @ 50% 1RM 

10 x Pull ups

8 x Lateral bar burpees