WOD

2 Min On, 30 Secs Rest
Prowler Push 30Kg/10Kg
KB Farmers Walk 28Kg/20Kg
Sled Pulls 60 Kg/40Kg
Farmers Walk Handles 40Kg/20Kg
Yolk Carry 48Kg/32Kg
Plate Carry 15Kg/10Kg * 2

WOD
"Annie"
50-40-30-20-10
DU's
Sit Ups

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WOD

Row
Row 100 Metres * 10, 1 Mins rest
Change Damper Setting from 1 - 10

WOD
150 Metre Med Ball Run 20lb/14lb
15 Box Jumps 21"/13"
15 Ring Rows
15 Thrusters 20Kg/15Kg
15 KBS 24Kg/16Kg
15 Plate Squats 15Kg/10Kg
3 Rounds for Time

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WOD

Back Squat/Front Squat
For 12 Mins
Every Odd Min 3 Back Squats
Every Even Minute 3 Front Squats

WOD
3 Shuttle Runs
20 Rusian KBS 28Kg/20Kg
15 OH Plate Lunges 15Kg/10Kg
10 Pull Ups
5 Plate Burpees
3 Rounds for time

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WOD

WOD
8 Push Press 42.5Kg/30Kg
2 Rope Climbs
AMRAP 4 Mins
Row 150 Metres
15 Med Ball Sit Ups 20lb/6Kg
AMRAP 4 Mins
10 DB Deadlift 25Kg/15Kg
10 Parallette Press Ups
AMRAP 4 Mins
8 WBS
8 Ring Row
AMRAP 4 Min
25 DU's
8 Burpees
AMRAP 4 Mins
Rest 90 Secs Between

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WOD

Band Resisted KBS
EMOM for 10 Mins 10 KBS 24Kg/16Kg

WOD
10-9-8-7-6-5-4-3-2-1
DU's
HRPU's
KBS 28Kg/20Kg
KB Box Step Overs 28Kg/20Kg
Lunges

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WOD

Partner WOD

Row 250 Metres

15 Russian KBS 28Kg/20Kg

8 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 Med Ball Russian Twist

25 Med Ball Sit Ups

20lb/14lb

5 Rounds for Time

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WOD

Skill Work
Standards of Movement

WOD
"Fight Gone Bad"
Wall Ball 20lb/14lb
SDHP 35Kg/25Kg
Box Jumps 20"/16"
Push Press 35Kg/25KgRow (Calories)
3 Rounds with 1 Min Rest Betweeen Rounds

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WOD

Death by Shoulder Press
On 1st Min 1 Shoulder Press
On 2nd Min 2 Shoulder Press
On 3rd Min 3 Shoulder Press etc until Reps cannot be completed
in Mins

WOD
Row 250 Metres/Run 150 Metres/100 Skips
10 Bar Dips
15 SDHP 28Kg/20Kg
20 Russian KBS 28Kg/20Kg
25 KB Round the World 28Kg/20Kg
4 - 6 Rounds for Time

WOD

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

WOD
25-20-15-10-5
DU's
Goblet Squats 24Kg/16Kg
Med Ball Sit Ups 20lb/14lb
HRPU's
Alternate Leg Lunges

WOD

Skill Work
L-Sit

WOD
10 Push Press 50Kg/30Kg
10 Box Jumps 25"/17"
AMRAP 5 Mins
Rest 2 Mins
Row 250 Metres
10 KBS 32Kg/24Kg
AMRAP 5 Mins
Rest 2 Mins
10 10 Metre Shuttles
10 OH Walking Lunges 15Kg/10Kg
AMRAP 5 Mins
Rest 2 Mins
10 Wall Ball 20lb/14lb
10 Ring Rows
AMRAP 5 Mins

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WOD

Partner WOD 1
Changing Every Minute Row Max Metres in 10 Mins

Partner WOD 2
Alternate
10 OH Lunges 15Kg/10Kg
10 10 Metre Sprints
10 DB Push Press 20Kg/12.5Kg
10 Plate Squats
10 DB Box Step Overs
10 Rounds for Time

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WOD

Max Height Box Jump

WOD
Burpees                 10   10   10   10   10
Squats                    50   40   30   20   10
Med Ball Sit Ups     20   20   20   20   20
Wall Ball                 5     10   15   20   25

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WOD

Skill Work

HSPU's

WOD

10 Russian KBS 36Kg/24Kg

10 HRPU's

10 Ring Rows

10 Rounds for Time

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WOD

Power Clean
2   2   2   2   2   2   2   2

WOD
3 Shuttle Runs
6 Power Clean Push Press 50Kg/35Kg
9 Box Jumps 25"/17"
6 Rounds for Time

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WOD

EMOM for 2 Full Rounds
Rest Alternate Mins
Prowler Push
Sandbag Run
KB Farmers Walk
Sled Drag
Farmers Walk Handles
Plate Carry

WOD
25DU's
4 Bear Complex 42.5Kg/30Kg
6 Strict Pull Ups
10 Med Ball Twists 20lb/14lb
4 Rounds for Time

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WOD

Partner WOD 1
Row 1000 Metres
60 Push Press 40Kg/25Kg
60 Ring Rows
60 Parallette Dips

Partner WOD 2
Run 1500 Metres
40 HRPU's
60 Walking Lunges
100 Med Ball Sit Ups 20lb/14lb

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WOD

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

WOD
12-11-10-9-8-7-6-5-4-3-2-1
DU's
Goblet Squats 24Kg/16Kg
Pull Ups
KB Box Steps 17"/13"

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WOD

Skill Work
Rings

WOD
Row 250 Metres/Run 150 Metres
6 Press Ups
12 DB Snatch 20Kg/12.5Kg
18 Med Ball Sit Ups 20lb/14lb
AMRAP 24 Mins

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WOD

WOD 1
6 HPC 60Kg/40Kg
8 Ring Press Ups
10 Wall Ball 20lb/14lb
5 Rounds for Time

WOD 2
21-15-9
Russian KBS 36Kg/24Kg
Box Jumps 25"/17"

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WOD

Bench Press
In 15 Min find 1RM Bench Press

WOD
27-21-15-9
Floor Press 60% 1RM
Pull Ups
Med Ball Sit Ups 20lb/14lb

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WOD

Band Resisted Deadlifts
3   3   3   3   3   3   3   3

WOD
10-9-8-7-6-5-4-3-2-1
DU's
Deadlift
Sprawls
Box Jump Overs 21"/13"

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WOD

WOD

Partner AMRAP 4 Mins On, 1 Min rest
1. Sled Pull 40Kg/20Kg
    Prowler Push 40Kg/20Kg
2. Thruster 20Kg/15Kg
    Box Jumps 25"/17"
3. Pull Ups
    Wall Ball 20lb/14lb
4. Row
    KBS 24Kg/16Kg
5. Cycle
    Med Ball Sit Ups 20lb/16lb
6. HRPU's   
    Tyre Slams

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WOD

Skill Work
HSPU

WOD
Row 500 Metres/Run 300 Metres
10-9-8-7-6-5-4-3-2-1
HSPU's
Ring Rows
KBS 28Kg/20Kg
OH Lunges 15Kg/10Kg
Run 300 Metres/Row 500 Metres

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