WOD

WOD

1 Min On 1 Min Rest

Prowler Push 30Kg/20Kg

Ring Rows

Thrusters 25Kg/20Kg

Plate Farmers Walk 15Kg/10Kg

Row (Cals)

Plate OH Lunges

Push Press 35Kg/25Kg

Med Ball Twists 20lb/14lb

2 Rounds for Reps

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WOD

WOD 1
10-9-8-7-6-5-4-3-2-1
HRPU
Goblet Squat 24Kg/16Kg
KBS 24Kg/16Kg
Box Jump 24"/20"

WOD 2
10 Plate GTO 15Kg/10Kg
15 Plate Sit Ups 15Kg/10Kg
20 Sprawls
5 Rounds for Time

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WOD

Row 1000 Metre Time Trial

WOD
5 Double Bar Hop Burpees
10 Hang Power Clean 60Kg/40Kg
15 Pull Ups
AMRAP 18 Mins

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WOD

WOD
4 Prowler Push 40Kg/20Kg
15 Pull Ups
AMRAP 6 Mins
Row 250 Metres
25 Med Ball Sit Ups 20lb/14lb
AMRAP 6 Mins
10 KB Farmers Walk 28Kg/20Kg
10 Thrusters 20Kg/15Kg
AMRAP 6 Mins
10 Wall Ball 20lb/14lb
10 Box Jumps 24"/20"
Rest 2 Mins Between

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WOD

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

WOD
Run 400 Metres
5 Strict Pull Ups
10 HRPU
15 Plate OH Lunges 15Kg/10Kg
20 Med Ball Sit Ups 20lb/15lb
4 Rounds for Time

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WOD

EMOM for 10 Min
5 DB Clean and Push Press 25Kg/15Kg
5 Box Jumps 24"/20"

WOD
3 Shuttle Runs
6 Burpee Pull Ups
18 KBS 24Kg/16Kg
4 Rounds for Time

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WOD

WOD
40 Calorie Row
40 Deadlift 75Kg/45Kg
40 HRPU
40 Box Jumps 24"/20"
40 Wall Ball 20lb/14lb
40 Plate GTO 20Kg/15Kg
40 Ring Rows
40 Plate OH Lunges 20Kg/15Kg
40 Med Ball Sit Ups 20lb/14lb
400 Metre Run

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WOD

Partner WOD
Wall Ball 20lb/14lb
AMRAP 6 Mins
Rest 2 Mins
Prowler Push 40Kg/20Kg
AMRAP 6 Mins
Rest 2 Mins
Push Press 40Kg/25Kg
AMRAP 6 Mins
Rest 2 Mins
Row Max Metres in 6 Mins

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WOD

Banded KBS
EMOM 10 KBS for 10 Mins

WOD
"Helen"
Run 400 Metres
21 KBS 24Kg/16Kg
12 Pull Ups
3 Rounds for Time

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WOD

Bench Press
In 15 Mins Find 1RM Bench Press

WOD
5 Double Hop Burpees
10 Floor Press 50% 1RM
15 Med Ball Twists 20lb/14lb
AMRAP 12 Mins

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WOD

WOD
Row 250 Metres
20 Push Press 35Kg/25Kg
AMRAP 6 Mins
Rest 2 Mins
15 Ring Rows
15 Bench Press 20Kg/12.5Kg
AMRAP 6 Mins
Rest 2 Mins
10 Wall Ball 20lb/14lb
25 Med Ball Twist 20lb/14lb
AMRAP 6 Mins
Rest 2 Mins
15 Box Jumps 24"/20"
20 KBS 24Kg/16Kg
AMRAP 6 Mins

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WOD

Death by 10 Metres

WOD
5 Plate Burpees
10 HRPU's
20 DB GTO 20Kg/12.5Kg
25 Med Ball Sit Ups 20lb/14lb
4 Rounds for Time

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WOD

Skill Work

In 15 Mins Work Up to 1RM Power Snatch

 

WOD

3 Power Snatch 70% 1RM

6 Pull Ups

9 Box Jumps 25"/17"

AMRAP 12 Mins

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WOD

Partner WOD

In 3 Mins On, 1 Min Off

Max Prowler Push

Max Plate carry

Max Ring rows

WOD

In 5 Mins

Row 500 Metres

Max Reps Back Squat 50Kg/30Kg

Rest 2 Mins

In 5 Mins

Run 400 Metres

Max Reps Med Ball Sit Ups 20lb/14lb

Rest 2 Mins

In 5 Mins

200 Skips

Max Reps OH Plate Lunges 20Kg/15Kg

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WOD

WOD
"Wittman"
15 KBS 24Kg/16Kg
15 Power Clean 42.5Kg/30Kg
15 Box Jumps 24"/20"
7 Rounds for Time

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WOD

Partner WOD

Max Reps in 2 Mins, 1 Mins Rest

Prowler Push

Plate carry

Goblet Squats

Med Ball Sit Ups

DB Box Step Overs

Row ( Calories)

Bench Press

Skip

Parallette Dips

Burpee Wall Ball

Med Ball Twists

Jumping Pull Ups

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WOD

Skill Work

Rowing Technique

 

Partner Row

 

WOD

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

KBS 24Kg/16Kg

20 Med Ball Sit Ups 20lb/14lb

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

Push Press 40Kg/25Kg

Post Metres and Time to Comments



WOD

WOD
"Kelly"
Run 400 Metres
30 Box Jumps 24"/20"
30 Wall Ball 20lb/14lb
5 Rounds for Time

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WOD

WOD
10 KBS 24Kg/16Kg
10 Pull Ups
AMRAP 6 Mins, Rest 2 Mins
Row 250 Metres
20 Plate OH Lunges 15Kg/10Kg
AMRAP 6 Mins, Rest 2 Mins
10 Thrusters 20Kg/15Kg
20 Med Ball Sit Ups 20lb/14lb
AMRAP 6 Mins, Rest 2 Mins
2 Shuttle Runs
10 DB Bench Press 20Kg/10Kg
AMRAP 6 Mins

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WOD

Deadlift
5   5   5   5   5

WOD
10-9-8-7-6-5-4-3-2-1
Box Jump 24"/16"
Deadlift
HRPU

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WOD

WOD
"The Chief"
3 Power Cleans 60Kg/37.5Kg
6 Press Ups
9 Squats
Max Rounds in 3 Minutes
Rest 1 Minute
Repeat for 5 Rounds

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WOD

2 Min On, 1 Min Off
Row (Metres)
Push Press 30Kg/20Kg
KBS 24Kg/16Kg
DU
DB Bench Press 20Kg/10Kg
Box Jump 24"/16"
Thrusters 20Kg/15Kg
10 Metre Shuttle Run
Wall Ball 20lb/14lb
Med Ball Sit Ups 20lb/14lb

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