WOD

Skill Work

Clean

WOD

"The Chief"

3 Power Cleans 60Kg/37.5Kg

6 Push Ups

9 Squats

Max Rounds in 3 minutes

Rest 1 Minute

Repeat for 5 Rounds

Rest 7 minutes

Max GHD/Abmat Sit Ups  * 3 with 2 mins Rest

Post Rounds and Reps To Comments

WOD

Every 100 Secs

10 Sets of 5 Reps

Bench Press

Strict Weighted Pull Ups (10Kg/5Kg Vest)

Rest 5 Minutes

WOD

15 Box Jumps 25"/17"

15 KBS 24Kg/16Kg

AMRAP 8 Mins

Active Recovery Sled Drag

(Forward, Backward, Lateral, Buckled)

Use a weight that is not a struggle

Post Weights and Reps to Comments

WOD

Skill Work

Burgener Warm Up

Hang Power Snatch

WOD

Shuttle Run

10 Hang Power Snatch 40Kg/25Kg

Shuttle Run

10 Feet Elevated Press Ups 13"/9"

5 Rounds for Time

Rest 7 minutes

Tabata Row

Post Time and Distance to Comments

WOD

Skill Work

HSPU's

Deadlift

5   5   5   5   5

WOD

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

Deadlift 80% 5RM

Ring Dips

Post Time to Comments

WOD

Team WOD 1

Run 400 Metres

30 KBS 32Kg/20Kg

30 Wall Ball 20lb/12lb

15 Tyre Flip and Jump

3 Rounds for Time

No one moves on until everyone finished at each Station

Team WOD 2

Row max Distance in 18 Mins, 2 mins on each * 3

 

Post Times to Comments

WOD

WOD

1K Time Trial on Rower

Kettlebell Class at 10am

WOD

???

WOD

Skill Work

Pistols Practice 3 sets 10 R and L, 2 mins rest or

GHD Practice 3 Sets 15, 2 mins rest

WOD 1

Run 400 Metres

20 DB Push Press 25Kg/15Kg

20 Pull Ups

3 Rounds for Time

Rest 7 Mins

WOD 2

"Annie"

50-40-30-20-10

DU's

Sit Ups

Post Times to Comments

WOD

OHS

3   3   3   3   3   3   3   3

WOD

16 BB OH Alternating Lunges (8 Each Leg) 40Kg/20Kg

16 BB Lateral Box Steps 17"/13" 40Kg/20Kg

3 Rounds for Time

Foam Roller (Legs)

WOD

Skill Work

Turkish Get Up

WOD

"Helen"

Run 400 metres

21 KBS 24Kg/16Kg

12 Pull Ups

3 Rounds for time

Max DU's/Skips in 2 Mins

Post Time and Reps to Comments

WOD

Skill Work

Handstand Roll Outs, Handstand Holds, HSPU's

Back Squat

5    5    5    5    5

Rest 6 Mins

WOD

15 Box Jumps with 2 * 10Kg/5Kg DB's  21"/13"

15 Weighted GHD/Anchored Sit Ups 10Kg/5Kg

AMRAP 8 mins

Post Weight and Time to Comments    

WOD

Team WOD 1

As a team complete:

5000 Metre WattBike Cycle

3000 Metre Row

1000 Metre Farmers Walk 70Kg

500 Metres Prowler Push 75 Kg
250 Metre Burpee Broad Jumps

Rest 8 minutes

Team WOD 2

"Heavy Team Grace"

GTOH 2100Kg * Number of team Members

Slackline Practice

WOD

WOD 1

25 Wall Ball 20lb/12lb

20 DB Snatch (10 R, 10 L) 25Kg/15Kg

3 Rounds for Time

Rest 6 minutes

WOD 2 

Run 400 Metres

21-15-9

Push Press 50Kg/30Kg

Front Squat 50Kg/30Kg

Run 400 Metres

Post Times to Comments

WOD

Skill Work

Med Ball Clean

WOD

1 Shuttle Run (5-10-15 metres)

10 Med Ball Clean and Press 20lb/12lb

15 Kettlebell Swings 32Kg/20Kg

20 Box Jumps 29"/21"

4 Rounds for Time

Rest 7 minutes

Tabata Squats

Post time to Comments

WOD

Skill Work

Rings

Hold, Inversions, Skin the Cat

WOD

Row 400 metres

5 HSPU's

10 Toes to Bar

15 Wall Ball 20lb/10lb

5 Rounds for Time

Rest 6 mins

Tabata Press Ups

Post time and Reps to Comments

WOD

Skill Work

Front Squat

Front Squat

3  3  3  3  3  3  3

WOD

10 Front Squat (70% of final set)

15 Box Jumps 25"/17"

20 Lunges with Plate OH 10Kg/5Kg

3 Rounds for Time

Post weight and time to comments

WOD

Skill Work
Push Press

8 HRPU's

12 DB Push Press 20Kg/12.5Kg

16 Wall Balls 20lb/12lb

AMRAP 18 mins

Rest 6 mins

Max DU's/ Skips in 5 mins

 

Post Reps to Comments

WOD

In 20 mins find 1RM Back Squat

Reverse Hypers 3 Sets 10 with 2 mins rest between sets.

Thoracic spine mobility

Post weight to Comments

WOD

 

WOD 1

7 Cleans 50Kg

7 Front Squat 50 Kg

7 CTB Pull Ups

7 Rounds for time

Wait 7 Mins

WOD 2

45 Box Jumps 17"

90 Metre Sled Pull 60Kg

30 Box Jumps 25"

60 Metre Sled Pull 75Kg

15 Box Jumps 33"

30 Metre Sled Pull 90Kg

Post Time to Comments

WOD

Skill Work

KBS

WOD

250 Metre Row

15 KBS 24Kg/16Kg

20 Box Jumps 25"/17"

AMRAP 20 Mins

Hand stand practice

Post Reps to Comments

WOD

Skill Work

GHD Sit Ups

Max GHD Sit Ups * 3 (2 Mins Rest)

Shoulder Press

In 15 Mins find 1 RM Shoulder Press

Rest 6 Mins

WOD

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

Shoulder Press (50% 1RM)

SDHP

Post Weight and Time to Comments

WOD

Skill Work

HSPU Practice

Deadlift

In 20 Mins find 1RM Deadlift

Rest 7 mins

WOD

15 Deadlifts 60% 1RM

30 Squats

30 GHD Sit Ups/ 45 Abmat Sit Ups

3 Rounds For Time

WOD

Skill work
Snatch balance

Snatch Balance

3   3   3   3   3

2 Mins rest between sets

WOD

1 Power Snatch

2 OHS

3 Power Cleans

4 Thrusters

5 Back Squats

6 Burpee Bar Hops

42.5Kg/30kG

5 Rounds for Time

10 Reverse Hypers

WOD

Run 400 Metres

20 Box Jumps
20 KBS 24Kg

20 DB Thrusters 15Kg

4RFT

Post Time to Comments