Tuesday

7 RFT:

7 x Deadlifts (100/75kg)
14 x Wall Balls
7 x Push Ups
200m

MOD 1 - 80/60kg

MOD 2 - 120/90kg

Monday

1RM Complex:

5 x Deadlifts
4 x Hang Power Cleans
3 x Front Squats
2 x Shoulder to Overhead

Complex must be unbroken and hands can't leave the bar.

For Time:

30 x Thrusters (45/30kg)
35 x Toes To Bar
40 x Bar Facing Burpees

MOD 1 - 30/20kg

Sunday

20 RFT:

1 x Squat Clean (70/50kg)
3 x Toes to Bar
5 x HSPU

30 MIN TIME CAP.

MOD 1 - 50/40kg

MOD 2 - 80/60kg

Saturday

With a 26 minute running clock:

A) 6 mins to complete:

800m

Rest remainder of time.

B) 10 mins to complete 4 rounds:

10 x Pull Ups
15 x Air Squats
100m Wall Ball Carry

Rest remainder of time.

C) 10 mins to complete 4 rounds:

10 x Front Squats (40/30kg)
10 x Push Press
25m OH Plate Walking Lunge (20/10kg)

10 minute time cap

Friday

Partner WOD

AMRAP 22:

2 x Wall walks

4 x Lateral Bar Burpees

6 x Hang Power Snatches (40/30kg)

8 x Wall Balls

MOD 1- 30/20kg

Add 2 x reps to Wall Balls every round.

Alternate full rounds.
Record total Wall Balls.

Thursday

For Time:

20 x Pull Ups
10 x Clean & Jerks (50/40kg)
25 x Push Ups
10 x Clean & Jerks (50/40kg)

30 x Air Squats

10 x Clean & Jerks (50/40kg)

MOD 1 - 40/30kg

MOD 2 - 60/45kg

Wednesday

3 x 5 Dead Lifts

5 x 3 Dead Lifts

7RFT (18 Min time cap)

3 x Deadlifts (100/75kg)
4 x Ring/ Box Dips (strict)
5 x Chin Ups (strict)
6 x Burpee Box Jumps (26/24")

MOD 1 - 80/60kg

MOD 2 - 120/90kg

Tuesday

AMRAP 20:

400m

8 x Toes to Bar

10 x Box Jumps (24/20")

12 x KB Swings (24/16kg)

14 x Lateral jumps over KB

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Monday

5 - 4 - 3 - 2 - 1 OH or Front Squat

OTMEM 14:

Odds - 5 x Hang Power Clean (60/40kg)
Evens - 6 x HSPU

Max double unders for the remainder of each minute. Record total double unders.

MOD 1 - 40/30kg

MOD 2 - 70/50kg

Saturday

A) For Time with 10 minute time cap:

"Annie"

50 - 40 - 30 - 20 - 10

Abmat Situps 

Double Unders

B) For Time with 10 minute time cap:

"DT"

5 Rounds:

12 x Deadlifts (50/40kg)

9 x Hang Power Cleans

6 x Push Jerks

MOD 1 - 40/30kg

MOD 2 - 70/45kg (Rx'd)

WOD Courtesy of Coach Heidi.

Friday

PARTNER WOD:

A) OTMEM 8

5 x Power Snatches (40/30kg)

8 x Thrusters

In remainder of minute complete max Lateral Bar Burpees.

(Alternate minutes, record total burpees)

MOD 1 - 30/20kg

B) AMRAP 8

15 x Calories Assault Bike

(Alternate rounds, record total calories)

C) OTMEM 8

100m Wall Ball Carry

In remainder of minute complete max T2B.

(Alternate minutes, record total T2B)

Thursday

3 rounds for max reps:

1 min - Box Jump Overs

1 min - Push Press (40/30kg)

1 min - Air Squats

1 min - SDHP (40/30kg)

1 min - Rest

Wednesday

15 Mins - 5 x 5 Push Jerk

For Time:

20/18/14/12

Front Rack alt Lunge (40/30kg)

Alt KB Snatch (24/16kg)

200m

MOD 1 - 30/20kg, 16/12kg

MOD 2 - 50/40kg, 32/24kg

Tuesday

For Time:

400m

100 x Double Unders

80 x Wall Balls

400m

60 x Push Ups

40 x Toes to Bar

400m

Click here for: Double under tutorial

Monday

Every 2 minutes for 14 Mins - Complex:

3 x Snatch Grip Dead Lift
2 x Snatch High Pull
1 x Power Snatch

Increase weight per round to maintain challenging but unbroken complex.

MOD 2 - Squat Snatch

3 RFT

15 x Hang Power Snatch (40/30kg)
9 x Burpee Pull Ups

MOD 1 - 30/20kg

Sunday

A) AMRAP 8: 

4 x Wall Walks

8 x Box Jumps

16 x Everest Climbers

32 x Double Unders

Rest 5 mins.

B) AMRAP 12:

2 x Hang Clean & Jerks (50/40kg)

200m Run

2 x Knees to Elbow

200m Run

Increase reps x 2 per round.

Saturday

A) AMRAP 10:

10 x Pull Ups
10 x Thrusters (40/30kg)
200m

MOD 1 - 10 x Jump C2B, 30/20kg
MOD 2 - 5 x Ring or bar muscle ups, 50/40kg

Rest 3 mins.

B) AMRAP 10:

10 x Push Ups
20 x KB Ground to Overhead (24/16kg)
30 x Air Squats

MOD 1 - 16/12kg
MOD 2 - 32/24kg, Alt. Pistol Squats

WOD Programmed by Coach Jose.

Friday

Partner WOD:

3 Rounds for max reps:

2 mins - T2B

3 mins - Burpees

2 mins - Double Unders

1 min - Rest

1 x person working at a time.

Thursday

15 Minutes - 5RM Deadlift

For Time:

15 - 12 - 9 - 12 - 15

Deadlifts (100/70kg)

Wall Balls

400m Buy in/ Cash Out

MOD 1 - 80/60kg

MOD 2 - 120/80kg

Wednesday

5 RFT:

14 x KB Swings (24/16kg)

7 x Hang Power Cleans (60/40kg)

14 x Back Squats

7 x HSPU

MOD 1 - 40/30kg

MOD 2 - 32/24kg, 70/50kg

Tuesday

For Quality with no clock:

12 - 10 - 8 - 6

Touch n Go Squat Cleans (60/40kg)

Push Jerk

MOD 1 - 40/30kg

21/15/9

Pull Ups

Bar facing burpees

200m

Monday

12 Minutes - 3RM Overhead Squat

AMRAP 8:

15 x Power Snatches (40/30kg)
25 x Box Jumps

MOD 1 - 30/20kg
MOD 2 - 50/35kg

Saturday

A) 12 Mins - 3RM Touch & Go Squat Clean

B) "Grace"

For Time:

30 x Clean & Jerks (60/40kg)

MOD 1 - 40/30kg

C) For Time:

40 x Burpee Bar Touch

rest 2 minutes

40 x Burpee Bar Touch

Friday

10 RFT:

20 x Wall Balls 

10 x Pull Ups

Split reps evenly, 1 person working at a time.

Thursday

For Time:

800m

30 x Thrusters (40/30kg)

30 x Ring Dips

400m

30 x KB Swings (24/16kg)

30 x Box Jumps (24/20")

200m

30 x Knees to Elbow

30 x Burpee Bar Touch

MOD 1 - 20 x Reps, 30/20kg, 16/12kg

MOD 2 - 40 x Reps, 32/24kg

Wednesday

10 Mins - 1RM Strict Press

OTMEM 8

Odds - Max Strict Press @ 75% 1RM

Evens - 8 x Burpee Box Overs

AMRAP 7:

8 x Toes to Bar

16 x Hang KB Snatches (24/16)

100m

MOD 1 - 16/12kg

MOD 2 - 32/24kg

Tuesday

A) Every 90 seconds for 9 Minutes:

3 x Front Squats
Increase weight each round to finish with heavy, but unbroken sets.

B) AMRAP 14:

20 x Double Unders
10 x Deadlifts (60/40kg)
8 x Hang Power Cleans
6 x Front Squats

MOD 1 - 40/35kg
MOD 2 - 70/50kg

Monday

9:30am Only, no class cap.

Mystery Teams WOD.

Sunday

A) 10 Minutes:

1RM Thruster

B) For Time:

15/12/9

HSPU

Overhead Squats (40/30)

400m Wall Ball Carry

MOD 1 - 30/20kg
MOD 2 - 50/40kg

10 minute time cap

C) 5 RFT:

200m sprint

30 seconds rest