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