WOD

Skill Work

Pose Running Drills

WOD

Sprint 60 Metres

8 Deadlift 100Kg/60Kg

6 Burpee Bar Hops

AMRAP 16 Mins

Rest 7 Mins

Tabata Row

Foam Roll Lats, Traps, Back

Post Reps and Metres to Comments

WOD

WOD 1

"Karen"

150 Wall Ball

Rest 6 Mins

WOD 2

Row 250 Metres

15 DB Push Press 20Kg/12.5Kg

20 Box Jumps 25"/17"

4 Rounds for Time

Post Time to comments

WOD

Skill Work

Timed L-Sit * 3

Front Squat

In 15 Mins find 1RM Front Squat

WOD

10 Front Squat 60% 1RM

20 GHD Sit Ups / Abmat Sit Ups

30 Double Unders

3 Rounds for Time

WOD

Skill Work

Max Hand Stand Press Ups/Handstand Holds * 3

Push Press

In 15 Mins find 1RM Push Press

WOD

Run 120 Metres

40 KBS 28Kg/20Kg

Run 120 Metres

20 Burpee Box Jumps 13"/9"

3 Rounds for time

Post Weight and Time to Comments

WOD

WOD 1

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

Rest 7 Mins

WOD 2

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Foam Roller

WOD

Skill Work

Squat

Back Squat

2   2   2   2   2   2   2

WOD

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

RDL - 75% 2RM Back Squat

Box Jumps 33"/25"

Post Weight and Time to Comments

WOD

WOD 1

In Teams of 4

Row 500m Metres

120 Wall ball

Row 500 metres

200 Sit Ups

Row 500 Metres

250 Vertical Jumps

WOD 2

In Teams of 4

Run 1000 Metres Backwards

50 Tyre Flips

100 Double Sandbag Sprints 30Kg/20Kg

150 KB Taters 16Kg/12Kg

200 Hurdle Lateral Hops

400 Metre Sled Drag 60Kg/45Kg

Run 1000 Metres Forwards

Post Times to Comments

WOD

WOD 1

Death by Shoulder Press

Rest 6 Mins

WOD 2

5 Strict Pull Ups

10 DB Push Press 20Kg/12.5Kg

15 DB Lunges 20Kg/12.5Kg

AMRAP 12 Mins

Post Weight, Rounds and Reps to Comments



WOD

WOD 1

2000 Metre Time Trial

Rest 8 Mins

WOD 2

5 Pull Ups

10 HRPU's

15 Squats

20 Sit Ups

10 Rounds for Time

Post Times to Comments

WOD

Skill Work

Turkish Get Up

Shoulder Press

3   3   3   3   3   3   3

WOD

10 KB Goblet Squats 24Kg/16Kg

12 KBS 24Kg/16Kg

14 KB SDHP 24Kg/16Kg

16 KB Step Ups 21"/13" 24Kg/16Kg

5 Rounds for Time

Post Weight and Time to Comments

WOD

Skill Work

Rope Climb

Power Clean

2   2   2   2   2   2

Rest 6 Minutes

WOD

Row 500 Metres /400 Metres

6 Power Cleans 60Kg/40Kg

4 Push Press 60Kg/40Kg

4 Rounds for Time

Foam Roll Legs

Post Weight and Time to Comments

WOD

Skill Work

Pistols

WOD

10 KBS 24Kg/16Kg

10 Pull Ups

AMRAP 5 mins

Rest 2 Minutes

10 Wall Ball 20lb/14lb

10 HRPU's

AMRAP 5 Minutes

Rest 2 Minutes

2 Shuttle Runs

20 Sit Ups

AMRAP 5 Minutes

Rest 5 minutes

Tabata Bottom to Bottom Squats

Post Reps to Comments

WOD

Skill Work

Strict Muscle Up

WOD

Run 400 Metres

15 Back Squat 70Kg/45Kg

5 Rounds for Time

Reverse Hyper 3 Sets 10 Reps

Post Time to Comments

WOD

Gym Closed Today

WOD

Team WOD 1

In teams of 2

42-30-18

DB Clean and Thruster 20Kg/12.5Kg

10 Metre Sprint

Alternate between team members

Team WOD 2 

In teams of 4

Row 3000 Metres (Change every 250 Metres)

50 Farmers Carry 2 * 28Kg/20Kg

50 Sled Pulls 60Kg/40Kg

50 Burpee Horse Vaults 32"/24"

100 KBS 24Kg/16Kg

100 Rebounding Box Juumps 9"/13"/17"/21"/25"

Post Times to comments

WOD

Skill Work

Handstand Holds

Kipping Pull Ups

WOD

"Filthy Fifty"

50 Box Jumps 24"/18"

50 Jumping Pull Ups

50 KBS 24Kg/16Kg

50 Walking Lunges

50 Knees to Elbow / Abmat Sit Ups

50 Push Press 20Kg/15Kg

50 Back Extensions

50 Wall Ball Shots 20lb/14lb

50 Burpees

50 Double Unders

Post time to Comments

WOD

Deadlift

2   2   2   2   2   2   2   2

2 Mins Between Sets

Rest 7 Minutes

WOD

10 Push Press 60Kg/40Kg

10 KBS 28Kg/20Kg

10 Clapping Press Ups

5 Rounds for Time

Post weight and Time to comments



WOD

Skill Work

Rowing

WOD 1

Row 500 Metres  * 5 with 2 Mins Rest

Rest 7 Mins

WOD 2

3 Cleans 75Kg/50 Kg

6 Box Jumps 30"/24"

15 DU's

AMRAP in 9 Mins

GHD Sit Ups 3 Sets of 15 reps

WOD

Skill Work

Pose  Running Drills

WOD 1

Death by 10 Metres

WOD 2

Row 300/250 Metres

20 Wall Ball 20lb/12lb

5 Muscle Ups/ 20 Pull Ups

3 Rounds for Time

Foam Roll Legs

Post Rounds and Time to Comments

WOD

Skill Work

Rings - Skin the Cat

Back Squat

5   5   5   5   5

WOD

10 Front Squat 60Kg/40Kg

10 Russian KBS 36Kg/24Kg

5 Rounds for Time

Reverse Hyper 3 Sets of 10 Reps

Post Weight and Time to Comments

WOD

Team WOD 1

In Teams of 2

Run 400 Metres

20 Goblet Squats 24Kg/16Kg

20 Sit Ups

3 Rounds for Time

Team WOD 2

In a Team of 6

Row 3000 Metres (Change Every 250 Metres)

50 Burpee Shuttle Runs

100 Sled Pulls 35Kg

150 Horse Vaults 32"/24"

200 Forward Rolls

250 DB Step Overs 21"/17" 15Kg/10Kg

Post Times to Comments

WOD

WOD

"Hope"

Burpees

Power Snatch 35Kg

Box Jump 24"

Thruster 35Kg

Chest to Bar Pull Ups

3 Rounds of 1 Minute Each Exercise

1 Minutes Rest Between Rounds

Post Total Reps to Comments

WOD

Skill Work

Wall Walk

Deadlift

3   3   3   3   3   3   3   3

WOD

Row 500 Metres

3 Wall Walk

9 Deadlift 100Kg/70Kg

12 Burpee Lateral Bar Hops

3 Rounds for Time

Foam Roller Back, Glutes, Hamstrings

Post Weight and Time to Comments

WOD

Skill work

L-Sit

OHS

3   3   3   3   3   3   3

WOD

10 DB Thrusters 20Kg/12.5Kg

10 Pull Ups

2 Shuttle Runs

AMRAP in 12 mins

Rest 5 mins

Max HSPU's / Press Ups * 3 (2 mins rest between)

WOD

Skill Work

HSPU's

WOD

15 Toes to Bar

15 KBS 32Kg/24Kg

15 Ring Press Ups

20 Metre Walking OH Lunge 20Kg/10Kg

4 Rounds for Time

Rest 6 mins

 

Row 250 Metres * 6  (1 mins Rest Between )

Post Time to Comments

WOD

Skill Work

Push Jerk / Split Jerk

Split Jerk (From Behind Neck)

In 15 Mins Work Up to a Comfortable Weight that can be Racked, 

Focussing on Technique

Rest 7 minutes

WOD

5 Push press 60Kg / 40Kg

5 High Box Jumps 33" / 25"

10 Rounds for Time

Max Pull Ups * 3 (2 mins between sets)

Post Time and Reps to Comments

WOD

Skill Work

Ring Work (Holds, Inversions)

Front Squat

3   3   3   3   3   3   3

(Every 90 Secs)

Rest 6 Mins

WOD

10 Wall Ball 20lb/12lb

20 DB Snatch  25Kg/15Kg (10R, 10L)

50 Metre Farmers Walk 2 * 25Kg/15Kg

3 Rounds for Time

Post Weight and Time to Comments

WOD

Team WOD 1

As a Team of 2

Row 2000 Metres (250 Metres Each)

AMRAP

10 KB Taters 24Kg/16Kg

20 DU's / Hurdle Jumps

Rest 7 Mins

Team WOD 2

As a Team of 4

Cycle 8000 Metres

100 sandbag Sprints 25Kg/15Kg

150 Fat Bar Thrusters 21Kg/15Kg

200 Sledgehammer Tyre Slams 7lb/10lb

300 Rebounding Box Jumps 9"-13"-17"-21"-25"

Post Times and Reps to Comments

WOD

WOD

10 DB Push Press 20Kg

10 Box Jumps 25"

10 Burpee Pull Ups

AMRAP 3 mins

Run 400 Metres

4 Rounds for Time

Rest 6 mins

Max DU's in 2 mins

Post Time and Reps to Comments

WOD

Skill Work
L-Sit

WOD

"Bear Complex"

Power Clean

Front Squat

Push Press

Back squat

Push Press

Bar cannot be put down during the round (can be held for rest)

7 Sets = 1 Round

5 rounds

Rest between Rounds as Needed (~2 mins)

Increase the Weight with each Round

Rest 6 mins

Tabata Wall Balls  20lb/10lb

Foam Roller (Back)

Post Weights and Total Reps to Comments