WOD

Skill Work

Deadlift

 

WOD

"McGhee"

5 Deadlift 125Kg/85Kg

13 Press Ups

9 Box Jumps 24"/20"

AMRAP 30 Mins

Post Rounds to Comments

WOD

Every 90 Secs for 8 Rounds

3 RDL 100Kg/70Kg

2 Sled Pulls 50Kg

1 Prowler Push 60Kg

 

WOD

21-15-9

Push Press 50Kg/35Kg

Box Jumps 25"/17"

Pull Ups

Post Time to Comments

WOD

EMOM for 12 Mins

1 Power Clean

3 Hang Power Clean

2 Front Squat

1 Push Press

50Kg/35Kg

 

WOD

Row 300 Metres/ Run 180 Metres

6 DB Press Ups

8 DB GTO 25Kg/15Kg

12 DB Lunges 25Kg/15Kg

6 Rounds for Time

WOD

WOD 1

5 Burpee Box Jumps 13"/9"

10 Goblet squats 24Kg/16Kg

20 Alternating KBS 24Kg/16Kg

5 Rounds for Time

WOD 2

3 Shuttle Runs

6 Bar Press Ups

9 Deadlift 70Kg/50Kg

12 Wall Ball 20lb/14lb

15 Bar Hops

4 Rounds for Time

Post Times to Comments

WOD

Back Squat

5   5   5   5   5

 

WOD

5 Strict Pull Ups

7 Ring Press Ups

9 Back Squats 50% 5RM

AMRAP 12 Mins

Post Weights and Reps to Comments

WOD

EMOM 5 Plate Burpees

AFAP 100 KBS 32Kg/24Kg

 

WOD

45-30-15-5

Med Ball Run 20lb/14lb

Med Ball Sit Ups 20lb/14lb

Med Ball Squats 20lb/14lb

 

Post Times to Comments

WOD

WOD 1
50 DU's
Run 150 Metres
Row 250 Metres
4 Rounds for Time

WOD 2
2 Front Squat 42.4Kg/30Kg
4 BB Lunges 42.5Kg/30Kg
6 Push Press 42.5Kg/30Kg
8 Pull Ups
10 HRPU's
5 Rounds for Time

Post Times to Comments

WOD

Hang Power Clean

3   3   3   3   3   3   3

 

WOD

Row 400 Metres/Run 225 Metres

5 Burpee Bar Hops

7 Hang Power Clean 60Kg/40Kg

9 Parallette Press Ups

4 Rounds for Time

Post weights and Time to Comments

WOD

Skill Work
Rings

WOD
6 Box Jump Overs 25"/17"
9 Russian KBS 28Kg/20Kg
AMRAP 7 Min
Rest 2 Mins
6 Ring Dips
9 SDHP 28Kg/20Kg
AMRAP 7 Min
Rest 2 Mins
6 Ring Rows
9 DB Push Press 20Kg/12.5Kg
AMRAP 7 Mins

Post Reps to Comments

WOD

Skill Work

HSPU

 

WOD

Row 500/400 Metres

10 DB Push Press 20Kg/12.5Kg

15 DB Box Steps 20Kg/12.5kg

20 MB Russian Twist 20lb/14lb

25 MB Sit Ups 20lb/14lb

4 Rounds for Time

Post Time to Comments

WOD

Deadlift

EMOM for 15 Min 1 DL

 

WOD

8 Deadlift 50% 1RM

16 DB Bench Press 20Kg/12.5Kg

32 DU's

5 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Rope Climb

WOD
1 Rope Climb
2 DB Snatches 20Kg/12.5Kg
3 Pull Ups
4 Wall Ball 20lb/12lb
5 Plate OH Walking Lunges 10Kg/5Kg
6 KBS 24Kg/16Kg
7 Burpees
8 DB Push Press 20Kg/12.5Kg
9 Goblet Squats 24Kg/16Kg
10 Box Jumps 25"/17"
11 Ring Press Ups
12 Thrusters 42.5Kg/30Kg

Foam Roll Glutes, Hamstrings

Post Time to Comments

WOD

"Tabata This"
Squats
Pull Ups
Push Ups
Sit Ups
Row

WOD
10-9-8-7-6-5-4-3-2-1
Back Squat 50Kg/35Kg
MB OH Lunges 20lb/12lb

Post Reps to Comments

WOD

Max Height Box Jump

WOD

12 KBS 32Kg/24Kg

12 Box Jumps 25"/17"

12 Ring Rows

AMRAP 18 Mins

Max DU's in 2 min 

WOD

Rowing

30 Sec on 30 Sec Rest

At Each Damper Setting

Record Total Metres

 

WOD

25 DU's/50 Skips

5 Strict Pull Ups

10 DB Push Press 20Kg/12.5Kg

15 Sprawls

20 Butterfly Sit Ups

5 Rounds for Time

Post Metres and Time to Comments



WOD

Thruster

3   3   3   2   2   2   1   1   1

WOD

5 Thrusters 40Kg/30Kg

7 Pull Ups

9 Parallette Press Ups

AMRAP 12 mins

Post weights and Times to Comments

WOD

Skill Work
Turkish Get Up

WOD
40-30-20-10-5
Runs
KBS 24Kg/16Kg
Med Ball OH Lunges 20lb/12lb
Med Ball Sit Ups 20lb/12lb

Post Weights and Time to Comments

WOD

SP-PP-PJ

5 4 3 2 1- 5 4 3 2 1- 5 4 3 2 1

WOD

Row 400 Metres/Run 225 Metres

15 Push Press 50% 1RM

15 BB Box Steps 17"/13"

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work
Max Pull Ups

WOD
"Filthy Fifty"
50 Box Jumps 25"/17"
50 Jumping Pull Ups
50 KBS 16Kg/12Kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20Kg/15Kg
50 Back Extensions
50 Wall Ball 20lb/14lb
50 Burpees
50 DU's/100 Skips

Post Reps and Time to Comments

WOD

WOD

10 Goblet Squats 24Kg/16Kg

10 KBS 24Kg/16Kg

AMRAP 7 Mins

Rest 2 Mins

10 Deadlift 75Kg/50Kg

10 Box Jumps 25"/17"

AMRAP 7 MIns

Rest 2 Mins

Row 15 Cals/12Cals

4 Sled Pull 40Kg/30Kg

AMRAP 7 Mins

 

Max Burpee Bar Hops in 3 Mins

Post Reps to Comments

WOD

Bench Press

5   5   5   5   5

WOD

10 Bench Press 65% 5RM

15 Ring Rows

25 DU's / 50 Skips

AMRAP 12 Mins

WOD

WOD 1

Row 250 Metres

15 KBS 24Kg/16Kg

4 Rounds for time

WOD 2

5 Med Ball Runs

5 Med Ball Press Ups

10 Wall Ball

10 Med Ball Squats

20 Med Ball Box Jumps

20 Russian Twist

25 Med Ball Sit Ups

5 Rounds for Time

Post Times to Comments

WOD

Tabata Squats

 

WOD

60 Metre Sprint

10 Push Press 50Kg/35Kg

20 Metre  OH Lunge 15Kg/10Kg

10 TTB

AMRAP 18 Min

 

1000 Metre TT on Watt Bike



WOD

Back Squat
2   2   2   2   2   2   2   2

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 50Kg/30Kg
Hang Power Clean 50Kg/30Kg
Box Jump 25"/17"

Post Weights and Time to Comments

WOD

1000 Metre TT on Wattbike / 1000 Metre Row

WOD

21-18-15-12-9-6-3

Power Clean 50Kg/30Kg

Pull Ups

Med ball Sit Ups 20lb/10lb

WOD

Row 1000 Metres

WOD

25 Runs

50 HRPU's

50 Farmers Walk 20Kg/15Kg

100 Wall Ball 20lb/10lb

200 Bar Hops

200 Tyre Slam 14lb/10lb

Post Times to Comments

WOD

Deadlift

3   3   3   3   3   3   3

WOD

10 Deadlift 50% 3RM

10 Box Jumps 25"/17"

10 OH Plate Lunges 15Kg/10Kg
5 Rounds for Time

Post Weights and Time to comments

WOD

Skill Work

HSPU's

 

WOD 1

7 Goblet Squats 24Kg/16Kg

7 KBS 24Kg/16Kg

7 Round The World 24Kg/16Kg

7 KB Press Ups

7 Rounds for Time

 

WOD 2

50 DU's / 150 Skips

Run 400 Metres

Row 500 Metres

3 Rounds for Time

 

Post Times to Comments

WOD

Front Squat

1   1   1   1   1   1   1   1   1   1

 

WOD

Row 250 Metres/Run 150 Metres

5 Plate Burpees

10 Thrusters 42.5Kg/30Kg

20 Med Ball Sit Ups 20lb/10lb

5 Rounds for Time

 

Post Weights and Time to Comments



WOD

Skill Work

Pistols

WOD

10 KBS 28Kg/20Kg

10 Pull Ups

AMRAP 5 Mins

Rest 2 Mins

20 Tyre Slams (10R, 10L)

10 HRPU's

AMRAP 5 Mins

Rest 2 Mins

2 Shuttle Runs

20 Sit Ups

AMRAP 5 Mins

Rest 2 Mins

10 DB Push Press 20Kg/12.5Kg

10 DB Box Steps 17"/13"

AMRAP 5 Mins

Post Reps to Comments



WOD

Row 100 Metres * 10

1 Mins Rest

WOD

2-4-6-8-10-8-6-4-2

Bench Press 60Kg/35Kg

Pull Ups

DB Box Jumps 21"/13" 8Kg/4Kg

Parallette Pass Throughs



Post Times to Comments

WOD

GTOH

EMOM for 10 Min

3 GTOH

 

WOD
6 DB Press Ups

10 DB Push Press 20Kg/12.5Kg

12 DB Russian Twist

10 Rounds for Time

 

Post Weights and Time to Comments

WOD

Skill Work

Timed L Sit Holds * 3

WOD 1

20 Med Ball Sit Ups 20lb/10lb

20 Med Ball Lunges 20lb/10lb

AMRAP 6 Mins

Rest 1 Min

WOD 2

1 Shuttle Run

10 Box Jumps 25"/17"

10 Ring Rows

AMRAP 6 Mins

Rest 1 Min

WOD 3

Row 200 Metres

12 Push Press 40Kg/25Kg

AMRAP 6 Mins

Foam Roll Upper Back

Post Reps to Comments

WOD

Hang Power Snatch

EMOM for 12 Mins

1 Hang Power Snatch

 

WOD

"Randy"

75 Power Snatch 35Kg/25Kg

 

Post Weights and Time to Comments

WOD

In 5 Mins

50 KBS 24Kg/16Kg

In Remainder of Time Max Metres on Rower

WOD

3 Shuttle Runs

10 Wall Ball 20lb/10lb

10 Pull Ups

10 Goblet Squats 24Kg/16Kg

10 HRPU's

5 Rounds for Time

Post Metres and Time to Comments

WOD

OHS

EMOM for 12 Min 2 OHS

 

WOD

5 Strict Pull Ups

7 Push Press 50Kg/30Kg

9 Lunges Plate OH 15Kg/10Kg

AMRAP 12 Mins

 

Post Weights and Reps to Comments

WOD

Skill Work

Ring Inversion, Skin the Cat, Back Lever

 

WOD

Run 300 Metres/Row 500 Metres (Alternate)

10 Plate Burpees

15 DB Push Press 20Kg/12.5Kg

20 Wall Ball 20lb/14lb

25 Sit Ups

30 Squats

4 Rounds for Time

Post Time to Comments

WOD

Deadlift

2   2   2   2   2   2   2   2

 

WOD

21-18-15-12-9-6-3

SDHP 42.5Kg/30Kg

Lateral Jumps 25"/17"

 

Post Weights and Time to Comments

WOD

Skill Work

3 Attempts to get Max Turkish Get Up

WOD

50-40-30-20-10 Goblet Squats 24Kg/16Kg

20-20-20-20-20 Med Ball Sit Ups 20lb/14lb

10-20-30-40-50 Box Jump Overs 25"/17"

Max DU's in 2 Mins

Post Weights and Time and Reps to Comments

WOD

Back Squat

3   3   3   3   3   3   3

 

WOD

8 HRPU's

10 Back Squat 50% 3RM

12 Pull Ups

5 Rounds for Time

Post Weights and Time to Comments

WOD

EMOM for 10 Mins

6 Deadlift 60Kg/40Kg

4 Hang Power Clean 60Kg/40Kg

2 Front Squat 60Kg/40Kg

WOD

2 Shuttle Runs

10 KBS 24Kg/16Kg

20 Lateral Jumps

AMRAP 18 Mins

Post Weights and Reps to Comments

WOD

Bench Press

2   2   2   2   2   2   2   2   2   2

WOD

5 Burpee Bar Hops

10 Bench Press

15 Ring Rows

6 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work

HSPU's

WOD

Goblet Squats

Deadlift

Lateral Jumps

HRPU's

Med Ball Run

Parallette Dips

OH Lunges

DB Push Press

2 Mins on 30 Secs Rest

Post Reps to Comments

WOD

WOD

200 Sit Ups

150 DU's/ Skips

100 Squats

80 KBS 24Kg/16Kg

60 Runs (15 Metres)

40 Box Jumps 25"/17"

20 Ring Press Ups

Post Time To Comments

WOD

Back Squat

5   5   5   5   5

 

WOD

8 Pull Ups

12 DB Push Press 20Kg/12.5Kg

16 Box Steps 20Kg/12.5Kg

AMRAP 12 Mins

 

Post Weights and Rounds to Comments

WOD

Death by 10 Metres

 

WOD

5 Med Ball Push Ups

10 Wall Ball 20lb/12lb

15 Med Ball Lunges 20lb/12lb

20 Med Ball Sit Ups 20lb/12lb

5 Rounds for Time

 

Foam Roll Upper Back, Shoulders

WOD

EMOM for 8 Mins

3 Hang Power Snatch

3 High Box Jumps 30"/24"

 

WOD

2-4-6-8-10-8-6-4-2

20 DU's / 40 Skips

OHS 40Kg/25Kg

CTB Pull Ups

 

Post Weight and Time to Comments

WOD

Box Jump

In 10 Mins get Max Height Box Jump

 

WOD

5 Parallette Push Ups

5 Parallette Dips

AMRAP 3 Mins

Rest 1 Min

8 DB Push Press 20Kg/12.5Kg

8 Ring Rows

AMRAP 6 Mins

Rest 2 Mins

10 KBS 24Kg/16Kg

10 Box Jumps 25"/17"

AMRAP 9 Mins

 

Post Height and Reps to Comments

WOD

Push Press

3   3   3   3   3   3

 

WOD

Run 300 Metres

21-15-9

Push Press 50% 3RM

Burpee Pull Ups

Run 300 Metres

 

Post Weights and Time to Comments

WOD

Row 500 Metres * 3

2 Mins Rest Interval

WOD

4 Ring Dips

8 Pull Ups

12 Med Ball Sit Ups 20lb/10lb

16 KBS 24Kg/16Kg

AMRAP 16 Mins

Post Times and Reps to comments

WOD

WOD 1

"Annie"

50-40-30-20-10

DU's

Sit Ups

 

WOD 2

4 Shuttle Runs

3 Wall Climbs

9 Deadlift 100Kg/70Kg

12 Burpee Bar Hops

4 Rounds for Time

 

Post Times to Comments

WOD

Back Squat

EMOM for 15 Mins

1 Back Squat

 

WOD

21-15-9

Front Squat 50Kg/30Kg

Box Jump 25"/17"

Parallette Push Ups

 

Post Weights and Time to Comments

WOD

Death by Shoulder Press

On 1st minute 1 Shoulder Press

On 2nd Minute 2 Shoulder Press

etc Continue until cannot complete number in mins.

 

WOD

10 KB Press Ups

10 KB Goblet Squats 24Kg/16Kg

20 Box Jumps 25"/17"

20 Alternating KBS 24Kg/16Kg

40 Metre Farmers Walk 2 * 28Kg/20Kg

 

5 Rounds for Time

 

Max Pull Ups

 

Post Rounds and Time to Comments



WOD

WOD

Row 500 Metres

40 Thrusters 25Kg/20Kg

40 Ring Rows

Run 400 Metres

30 Thrusters 25 Kg/20Kg

30 Ring Rows

Row 500 Metres

20 Thrusters 25Kg/20Kg

20 Ring Rows

Run 400 Metres

10 Thrusters 25Kg/20Kg

10 Ring Rows

 

1K Wattbike TT Before or After WOD



WOD

Skill Work

Burgener Warm Up

Clean

2   2   2   2   2   2   2   2

WOD

2 Shuttle Runs
6 Hang Power Clean 60Kg/40Kg

8 HRPU's

12 Squats

AMRAP 15 Mins

Foam Roll Legs

Post Weight and Time to Comments

WOD

Skill Work

Rings - Inversion, Skin the Cat, Back Levers

WOD

90 Secs on 30 Secs off

1. Cycle - Metres

2. Med Ball Sit Ups 20lb/10lb

3. Push Press 30Kg/20Kg

4. KBS 24Kg/16Kg

5. Prowler Push 60Kg/40Kg

6. Row – Metres

7. Wall Ball 20lb/10lb

8. DB Box Jumps 17”/13" 7.5Kg/3Kg

9. DU's / Skips

10. DB Clusters 15Kg/7.5Kg

11. Sled Pulls 30Kg/20Kg

12. OH Lunges 10Kg/5Kg

 Post Reps to Comments

WOD

Bench Press

3   3   3   3   3   3   3

WOD

10 DB Bench Press 25Kg/12.5Kg

15 Pull Ups

30 Sit Ups

5 Rounds for Time

Post Weights and Time to Comments

WOD

Back Squat
2   2   2   2   2   2   2   2   2   2

WOD
12-10-8-6-4-3-2-1
OHS 42.5Kg/30Kg
Pull Ups
Ring Press Ups

Post Weights and Times to Comments

WOD

Row 1000 Metres

WOD

2-4-6-8-10-12-10-8-6-4-2

KBS 24Kg/16Kg

Goblet Squats 24Kg/16Kg

KB Box Steps 24Kg/16Kg

KB Russian Twist 24Kg/16Kg

Post Times to Comments

WOD

Skill Work

L Sit Holds * 3

 

WOD

1 Run

1 Deadlift 100Kg/70Kg

1 Burpee Bar Hop

2,3,4,5 etc

AMRAP 18 Mins

 

Max DU's in 2 Mins

WOD

Push Press

3   3   3   3   3   3   3

 

WOD

21-15-9

Push Press 42.5Kg/30Kg

SDHP 42.5Kg/30Kg

Box Jumps 25"/17"

 

Post Weights and Time to Comments

WOD

Skill Work

Kettlebell Swing

Russian Swing, American Swing

Max Reps KBS 32Kg/24Kg * 3

WOD

10 HRPU's

20 KBS 28Kg/20Kg

30 Squats

AMRAP 15 Mins

Post Reps to Comments

WOD

Row 200 Metres * 5

WOD

10-9-8-7-6-5-4-3-2-1

Push Press 50Kg/30Kg

Pull Ups

Wall Ball 20lb/10lb

DB Lunges 20Kg/12.5Kg

 

Post Times to Comments

WOD

Front Squat
3   3   3   3   3   3   3   3

WOD

4 Shuttle Runs

10 Pull Ups

15 Goblet Squats 24Kg/16Kg

20 Med Ball Sit Ups 20lb/10lb

4 Rounds for Time

 

Post weights and Time to Comments

WOD

Skill Work

HSPU's / Handstand Holds

Max Reps * 3 Sets

WOD

5 Hang Power Clean 60Kg/40Kg

5 Burpee Bar Hops

5 HSPU's

5 Box Jumps 30"/24"

AMRAP 20 Mins

Post Rounds and reps to comments

WOD

Deadlift

5   5   5   5   5

WOD

21-15-9

Deadlift 60% 5RM

Feet Elevated Parallette Press Ups 13"/9"

Post Weights and Time to Comments

WOD

Burgener Warm Up

 

Snatch

3   3   3   3   3   3   3

 

WOD

10 Power Snatch 60% 3RM

20 Box Jumps 25"/17"

 

4 Rounds for Time

 

Post Weights and Time to comments

WOD

Skill Work

Rowing

 

WOD 1

Row 2000 Metres

 

WOD 2

20 KB Taters 24Kg/16Kg

15 HRPU's

10 Pull Ups

4 Rounds for Time

WOD

Back Squat

3   3   3   2   2   2   1   1   1

WOD

10 Hang Cleans 50Kg/30Kg

15 Down and Up

20 OH Alt Lunge 10Kg/5Kg

4 Rounds for Time

Post Weights and Time to Comments

WOD

Skill Work

Turkish Get Up

Work Up to 1RM

 

WOD

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

 

Foam Roll

 

Post Weights and Time to Comments

WOD

Skill Work

Rings- Inversions, Skin the Cat, Back Lever

 

Row 500 Metre Time Trial

 

WOD

4 Shuttle Runs

10 Bench Press 60Kg/30Kg

10 Pull Ups

Wear a Weighted Vest if you can do Pull Ups

AMRAP 20 Mins

 

Post Reps to Comments

WOD

SP-PP-PJ

3   3   3 - 3   3   3 - 3   3   3

 

WOD

Row 250 Metres / Run 150 Metres

10 Push Press 50% 3RM

10 Box Jumps 25"/17"

 

5 Rounds for Time

 

Post Weights and Time to Comments

WOD

Every 2 Mins for 12 Mins

5 Deadlift 120Kg/80Kg
2 Sled Pull 60Kg/40Kg

WOD
1 Rope Climb/3 Rope Pull Ups
5 Burpee Bar Hops
10 Deadlift 70Kg/50Kg
20 Med Ball Sit Ups 20lb/10lb

AMRAP 15 Mins

Post Weights and Reps to Comments

WOD

Pull Up Holds (Wear weighted Vest if Necessary)

For 12 Mins EMOM

WOD

6 Renegade Rows 20Kg/12.5Kg

6 DB Hang Power Snatch 20Kg/12.5Kg

6 DB Split Jerks 20Kg/12.5Kg

10 rounds for Time

Foam Roll Quads, Hamstrings, IT Band.

Post Time to Comments

WOD

WOD 1

21-15-9

Goblet Squats 28Kg/20Kg

KBS 28Kg/20Kg

KB Box Steps 28Kg/20Kg

KB Press Ups 28Kg/20Kg

WOD 2

5 Burpee Pull Ups

10 DB Clusters 15Kg/10Kg

15 DB Lunges 15Kg/10Kg

4 Rounds for Time

Post Times to Comments