Wednesday

For total reps:

4 x rounds - 45 sec on/ 15 sec off:

Cal Assault Bike

Burpee Box Over

Push Press (40/30 L3 Strict Press)

Cal Row

Tuesday

10 mins - 3RM Front Squat

5 x 3 front squats @ 3RM

OTMEM 8:

4 x Squat Cleans @ 75% 3RM Front Squat

Monday

For Time:

30 x Burpee Plate Jumps
30 x Toes to Bar
30 x Ring Dips
30 x Box Jumps
30 x Wall Balls

After each set of 30 complete:

10 x Deadlifts (60/40, 80/60, 100/75)
100m Sprint

Cut off: 25 minutes.

Saturday

6 RFT:

20 x Push Press (L1 30/20, L2 & L3 40/30)
10 x Front Squats
Run 100m
20 x Alt. Front Rack Lunges
10 x Toes to Bar
Run 200m

25 minute Cut Off.

Friday

PARTNER WOD:

AMRAP 18:

16 x Hang power cleans (40/30, 55/40, 70/50)

swap every 4 reps.

32 x Air squats 

swap every 16 reps.

16 x Pull Ups

swap every 8 reps.

Thursday

3 rounds for max reps:

1 min - Cal Row

1 min - HR Push up

1 min - Thruster (30/20)

1 min - Abmat sit ups

Wednesday

5 x 3 Snatch grip dead lift.

AMRAP 3:

Burpee T2B

Tuesday

4 RFT

8 x Shoulder to overhead (30/20, 45/30, 60/45)

12 x Front Squats

200m

Monday

"NUTTS"

For time:

10 x HSPU
15 x Dead lifts (60/40, 80/60, 110/85)
25 x Box Jumps
50 x Pull Ups
100 x Wall Balls
200 x Double Unders
400m w/- Plate (L1 10/5, L2 & L3 20/15)

Level one complete half required reps for each movement.

Saturday

7 RFT

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

7 x Burpee over bar

7 x HSPU 

7 x Box Jumps

7 x ALT KB Snatch (L1 16/12, L2 & L3 24/16)

7 x Air Squats

7 x Pull Ups

Friday

PARTNER WOD

AMRAP 22:

6 x Toes to Bar
8 x KB Swings (16/12, 24/16, 32/24)
10 x Front Squats (30/20, 40/30, 50/40)
100m (50m F/WARDS, 50m B/WARDS)

Alternate full rounds.

The evening WOD will be held at 5:30pm. Followed by a free BBQ & Drinks and the live team announcements for the Inhouse champions League.

Thursday

3 - 3 - 2 - 2 - 1 - 1

Snatch (Power Snatch + Overhead Squat)

AMRAP 5:

1 x Wall Walk

3 x Push Ups

6 x Air Squats

Wednesday

AMRAP 12:

800m
Wall Balls (L1 x 50, L2 x 70, L3 x 90)
80 x Double Unders

In remaining time Max:

L1 - Jump Chest to Bar
L2 - Pull Ups
L3 - Ring Muscle Ups

Tuesday

OTMEM 16:

3 x Squat Cleans (40/30, 50/40, 70/50)

Then for the remainder of minute complete:

ODDS - Max Box Jumps
EVENS - Max Ring Dips

Record total box jumps + ring dips.

Monday

For Time:

30 x Thrusters (L1 30/20, L2 & L3 40/30)
30 x Bar facing burpees
30 x Pull ups
30 x Bar facing burpees
30 x Thrusters (L1 30/20, L2 & L3 40/30)

Saturday

"Master League" WOD

Released midnight tonight.

Friday

PARTNER WOD - AMRAP 16:

50 x Air Squats (swap every 25)

40 x Push Ups (swap every 20)

30 x Wall Balls (swap every 15)

Thursday

For Time:

15 - 12 - 9 - 6 - 3

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

Front Squats

200m

Wednesday

10 Mins: 5RM Strict Press

10 Mins: 3RM Push Press

10 Mins: 1RM Jerk (Push or Split)

Tuesday

5 x RFT:

11 x HSPU (L1 Strict pushups)

11 x Deadlifts (L1 60/40 L2 & L3 80/60)

400m (L1 200m)

Monday

For total Reps with a running clock:

AMRAP 8

8 x Clean & Jerks (L1 35/25, L2 50/40, L3 60/45)
10 x Toes to Bar

AMRAP 6

12 x Back Squats (from ground)
10 x Pull Ups

AMRAP 4

Max Burpee Box Jumps

Saturday

6 RFT

200m Sprint
30 x Double Unders
100m Sprint
30 x Front Squats (40/30)
8 x Burpees
8 x Hang Cleans
8 x Push Press
15 x Ball Slams
Rest 60 seconds

30 minute cut off

Friday

PARTNER WOD:

AMRAP 18

20 x Pull ups (swap every 10)

40 x Deadlifts 60/40, 80/60, 100/80 (swap every 10)

20 x Ring Dips (swap every 10)

200m (swap every 100m)

Thursday

TABATAS 

8 rounds - 20 on/ 10 off:

Box Jumps

Push Press (30/20)

Wall Balls

Record total reps

Wednesday

5 - 5 - 5 - 5 - 5

Overhead Squat 

AMRAP 6:

15 x Air Squats

10 x Push Ups

15m Bear Crawl

Tuesday

AMRAP 14

30 x Clean & Jerks (40/30, 50/40, 60/45)

30 x Bar facing burpees

30 x Toes to Bar

Monday

5 RFT

12 x SDHP (L1 & L2 40/30, L3 50/40)
10 x Front Squats
400m (L1 200m)