Friday 29 April 2016

Saturday

8 RFT:

3 rounds - 5 x Thrusters, 5 x Burpees
100m Sprint
10 x Box Jumps
10 x KB Swings
100m Sprint
10 x Wall Balls
30 x Double unders
100m Sprint
60 x seconds rest

40 minute cut off


Thursday 28 April 2016

Friday


Partner WOD:

For Time - 

18 - 15 - 12 - 9 - 6 - 3

Overhead Squats (L1 30/20, L2 & L3 40/30)
Toes to Bar
Alternate KB Snatches (L1 16/12, L2 & L3 24/16)

Partner A completes 18 OHS, then swaps with Partner B, Then completes 18 toes to bar, then swaps, then 18 KB snatches then swaps. Continue with remainder of reps, swapping out after completing required reps of each movement.

Wednesday 27 April 2016

Thursday


AMRAP 14:

4 ROUNDS:

8 x HSPU
8 x Hang Power Clean (40/30, 50/40, 60/50)
8 x Bar Facing Burpees

in remaining time complete:

AMRAP Bar Muscle Ups (C2B Pull ups, Jump C2B Pull Ups)

Tuesday 26 April 2016

Wednesday


For Time: 

21/15/9

Deadlifts (60/40, 80/60, 100/75)
x 2 Wall Balls

Straight into:

21/15/9

Box Jumps
x 2 Double Unders

Monday 25 April 2016

Tuesday

2 - 2 - 2 - 2 - 2 - 2

Clean & Jerk

2 mins - Max Wall Walks

Sunday 24 April 2016

Monday - Anzac Day

9:30am WOD Only:


Friday 22 April 2016

Saturday

21/15/9 Games

1) 21/15/9

Deadlifts (L1 60/40, L2 & L3 80/60)
HSPU
200m

2) 21/15/9

KB Swing (16/12, 24/16, 32/24)
Box Jumps
200m

3) 21/15/9

Hang Squat Cleans (L1 30/20, L2 & L3 40/30)
Toes to bar
Double Unders

Thursday 21 April 2016

Friday


PARTNER WOD:

AMRAP 20:

60 x Pull Ups 
60 x Burpee Plate Jumps 
60 x Shoulder to Overhead (25/15, 30/20, 40/30)
60 x Front Squats
60 x Push ups

Swap every 30 x reps, record total reps.

Wednesday 20 April 2016

Thursday


3 - 3 - 3 - 3 - 3

Hang Squat Cleans

Max reps 2 minutes - Power Clean & Jerks (40/30, 50/40, 60/45)

Tuesday 19 April 2016

Wednesday


21/15/9

Hang Power Snatch (30/20, 40/30, 50/40)
Front Squats
Pull Ups (L3 Chest to Bar)

Buy in/ Cash out - 100 x Double Unders

Monday 18 April 2016

Tuesday


AMRAP 16

20 x Power cleans (40/30, 50/40, 60/45)
200m run
20 x KB swings (16/12, 24/16, 32/24)
200m run
20 x Toes to Bar
200m run
20 x Wall Balls
200m run
20 x Push Jerk (40/30, 50/40, 60/45)
200m run

record total reps

Sunday 17 April 2016

Monday

15 minutes - 1RM Thruster

3 RFT:

12 x Thrusters (L1 30/20, L2 & L3 40/30)
12 x Burpee Bar Touch

Thursday 14 April 2016

Friday


Partner WOD:

3 ROUNDS FOR TOTAL REPS

2 Mins - Thrusters (L1 30/20, L2 & L3 40/30)
2 Mins - HR Push Ups
2 Mins - Calorie Row
2 Mins - Bar Facing Burpees

Swap every minute.


Wednesday 13 April 2016

Thursday


For Time:

400m
30 x Power Snatches (30/20, 40/30, 50/40)
30 x Burpee Box Jumps
30 x KB Swings (16/12, 24/16, 32/24)
30 x Front Rack Alt Lunges
30 x Toes to Bar
30 x Wall Balls
400m

18 minute time cap

Tuesday 12 April 2016

Wednesday

10 Mins - 3RM Back Squat

3 - 3 - 3 - 2 - 2 - 1 - 1 Back Squat

2 minutes - Max Double Unders

Monday 11 April 2016

Tuesday

AMRAP 20

10 x Pull Ups
10 x Box Jumps
400m

Sunday 10 April 2016

Monday

"DT"

5 RFT

12 x Dead Lifts (40/30, 50/40, 60/45)
9 x Hang Power Cleans
6 x Push Jerk

Friday 8 April 2016

Saturday

Teams WOD:

Split members into 4 teams, each team completes the following for time:

4000m Run
3000m Row
400 x Double Unders
300 x Air Squats
200 x Burpees
100 x Wall Walks

- 1 person working at a time
- Total reps/distance must be completed before moving on to next movement
- 30 minute Cut Off


Thursday 7 April 2016

Friday


Partner WOD - For Time:

100 x KB Swings (16/12, 24/16, 32/24) 
100 x Push Ups 
100 x Toes to Bar
100 x Push Press (L1 30/20, L2 & L3 40/30)
10 x 100m Sprints (swap every 100m)

- Swap with partner every 10 x reps.

Wednesday 6 April 2016

Thursday


AMRAP 14

25 x Pull Ups
200m
25 x Thrusters (L1 30/20, L2 & L3 40/30)
200m
25 x Alternate KB Snatches (16/12, 24/16, 32/24)
200m
25 x Burpee Box Overs
200m

Tuesday 5 April 2016

Wednesday


For Time:

18 - 15 - 12 - 9 - 6

Power Clean (L1 40/30, L2 & L3 50/40)
x 2 Wall Balls
x 3 Double Unders

Monday 4 April 2016

Tuesday


10 minutes - 3RM Overhead Squat

5 x 3 Overhead Squat

2 minutes: Max Air Squats

Sunday 3 April 2016

Monday

4 RFT

10 x SDHP (L1 & L2 40/30, L3 50/40)
15 x Push Ups
20 x Box Jumps

Friday 1 April 2016

Saturday


20 minutes - 5 x 5 Clean & Jerk

21/15/9

Front Squats (L1 30/20, L2 & L3 40/30)
Burpees
400M (L1 200M)