Friday

10 RFT:

24 x Wall Balls

24 x Abmat Situps

100m Sprint

- 1 x person working at a time

- Swap as required

- 1 x Person completes the run each round or 50m each per round.

Thursday

3 RFT:

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

24 x KB Swings (L1 16/12, L2 & L3 24/16)

800m (L1 400m, L2 600m)

Wednesday

15 Minutes - 1RM Jerk (Push or Split)

AMRAP 5:

3 x Push Jerk @60%1RM

6 x Lateral Bar Burpees

Tuesday

AMRAP 12:

5 x Bar Muscle Ups (L1 Jump C2B, L2 C2B)
7 x Squat Cleans (35/20, 40/30, 60/40)
9 x Box Jumps (24/20")

Monday

OTMEM 16:

1st - Max Cal Assault Bike
2nd - 6 x Deadlifts (70/50, 90/70, 120/90kg)
3rd - Max Double Unders
4th - 10 x Toes to Bar

Record total Calories & Double Unders

Saturday

8am

4 RFT:

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

rest 2 minutes

AMRAP 6:

50 x Double Unders
25 x Abmat Sit ups

Friday

Partner WOD:

2 x Rounds for Max Reps

3 MINS - Max Cal Assault Bike
3 MINS - Max Front Squat (30/20)
3 MINS - Max KB Swings (L1 16/12, L2 & L3 24/16)
3 MINS - Max Pull Ups

1 x person working at a time, swap as required.

Thursday

AMRAP 22

25 x Pull Ups
400m (L1 200m)
25 x Push jerk (L1 & L2 40/30, L3 50/40)
400m (L1 200m)

25 x Box Jumps

400m (L1 200m)

25 x T2B

400m (L1 200m)

Wednesday

21/15/9

Power clean (40/30, 50/35, 70/50)

Bar Facing Burpees

Wall Balls

Tuesday

15 minutes - 3RM OH Squat or OH Squat skills

OTMEM 8 - 

2 x Complex:

1 x Power Snatch

2 x Snatch

3 x OH Squat

Choose weight that supports heavy but unbroken sets

Monday

6 RFT

7 x Deadlifts (60/40, 80/60, 100/80kg)
7 x HSPU
200m

20 MIN TIME CAP

Saturday

AMRAP 25:

Run 800 (L1 600m)

Then in remaining time complete AMRAP:

14 x Front Squats (L1 30/20, L2 & L3 40/30)

12 x Single arm KB Push Press* (16/12, 24/16, 32/24) 

10 x Pull ups

At 5,10,15,20 minute marks stop and complete 10 x 3:1 burpees (3 x Push Ups + 1 x Burpee).

* 6 reps each side.

Friday

For Time:

30 x HSPU

30 x Hang Power Cleans (40/30, 50/40, 60/45)

30 x Toes to Bar

30 x Wall Balls

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

30 x Back Squats

30 x Bar Facing Burpees

After each set of 30 each person completes 100m, Swap reps as required, 1 person working at a time.

Thursday

Deadlift - 

3 x 5 

5 x 3

AMRAP 7

30 x Double Unders

100m Sprint

Record total double unders

Wednesday

4 RFT

12 x Pull Ups
12 x Shoulder to Overhead (40/30, 50/40, 60/45)
12 x Box Jumps
400m (L1 200m)

Tuesday

AMRAP 14:

8 x Power Snatches (30/20, 40/30, 60/45)

24 x Air Squats (L3 12 x Alt Pistol Squats)

8 x Bar Facing Burpees

Monday

10 RFT

10 x KB Goblet Squats (16/12, 24/16, 32/24)
10 x Push Ups
10 x Alt OH Plate lunges (10/5, 15/10, 20/15)
100m (50m forwards/ 50m Backwards)

9:30am WOD only

Saturday

OTMEM 20:

Odds - 3 x Clean & Jerks (40/30, 55/40, 70/50)

Evens - Max Double Unders

Work until you accumulate 500 double unders.

Friday

PARTNER WOD

AMRAP 20

3 - 6 - 9 - 12 - 15 ETC

Pull Ups (L3 C2B)

Push Press (L1 30/20, L2 & L3 40/30)

Air Squats

Partner a completes 3 of each, then partner b completes 3 of each, then partner a completes 6 of each, then partner b completes 6 of each etc.

Thursday

2 RFT (22 MIN CAP)

20 x HSPU

400m (200m)

20 x T2B

400m (200m)

20 x Deadlifts (60/40, 70/50, 80/60)

400m (200m)

20 x Burpees

400m (200m)

20 x KB SDHP (L1 24/16, L2 & L3 32/24)

400m (200m)

Wednesday

10 minutes - 1RM Thruster

OTMEM 10

Odds - 5 x Thrusters @ 60% 1RM
Evens - 6 x Box Jumps (26/24)

AMRAP 3:

Thrusters (30/20)

Tuesday

AMRAP 16:

10 x Pull Ups

15 x Wall Balls

30 x Double Unders

200m

Monday

4 RFT

15 x Power Cleans (40/30, 50/40, 70/50)
12 x Front Squats
9 x Push Jerk

Saturday

AMRAP 25

Run 200m

3 rounds of - 2 x HSPU, 4 x Burpees, 6 x Air Squats

10 x Toes to Bar

1 x Wall Walk*

*Add 1 x wall walk per round.

Friday

PARTNER WOD:

AMRAP 8 (swap every full round)

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

6 x Overhead Squat

9 x KB Swing (16/12, 24/16, 32/24)

Straight into:

AMRAP 8 (swap every full round)

3 x Hang Power Clean (30/20, 40/30, 50/40)

6 x Back Squat

9 x Alt KB Snatch (16/12, 24/16, 32/24)

Record total full rounds only. 

Thursday

AMRAP 12:

7 x Pull Ups

7 x Thrusters (L1 40/30, L2 & L3 50/40)

21 x Double Unders