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