WOD

Partner WOD
150 Secs On, 60 Secs Off
Rope Sled Pull
Waiter Carry/Plate Carry
Horse Med Ball Toss
Football Bar Bench Press/Camber Bar Back Squat
Sled Runs
Row/Cycle
2 Rounds for Reps

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WOD

WOD 1
10 Burpee Box Jumps 24"/20"
20 Thrusters 40Kg/25Kg
3 Rounds for Time

WOD 2
5 Med Ball Runs
10 Med Ball Press Ups
15 Wall Ball
20 Med Ball Squats
25 Med Ball Twists
30 Med Ball Sit Ups
4 Rounds for Time

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WOD

Row 500 Metres * 5

WOD
3 Press Ups
6 Pull Ups
12 KBS 28Kg/20Kg
18 Med Ball Sit Ups 20lb/14lb
24 DU/48 Skips
AMRAP 12 Mins

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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/25Kg
Row (Calories)
3 Rounds with 1 Min Rest Betweeen Rounds

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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
Plate Squat 15Kg/10Kg
HRPU
Plate Run 15Kg/10Kg
Plate Sit Up 15Kg/10Kg

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WOD

Partner / Individual WOD
4 Min On, 1 Min Rest  / 3 Min On, 2 Mins Rest
Prowler Push 50Kg/30Kg
Plate Carry 15Kg/10Kg
Back Squat 40Kg/30Kg
KBS 24Kg/16Kg
Row Strapless (Calories)
Med Ball Twists 20lb/14lb
Squats

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WOD

Skill Work
Rope Climb

WOD 1
Row 250 Metres/Run 150 Metres
10 Wall Ball 20lb/14lb
10 Pull Ups
AMRAP 10 Mins

WOD 2
3 Plate Burpees
6 OH Plate Lunges 20Kg/15Kg
9 Plate GTO 20Kg/15Kg
AMRAP 6 Mins

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WOD

WOD
3-6-9-15-21-15-9-6-3
Run 10 Metres
Deadlift 60Kg/40Kg
Box Jump 24"/20"
Squat
Med Ball Sit Up 20lb/14lb
HRPU

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WOD

WOD 1
Run 150 Metres
15 Russian KBS 28Kg/20Kg
15 DB Box Steps 15Kg/10Kg
5 Rounds for Time

WOD 2
Row 500 Metres
21-15-9
Thrusters 20Kg/15Kg
Ring Rows

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WOD

EMOM
For 12 Mins
2 Hang Power Clean 75Kg/50Kg
2 Box Jumps 30"/24"

WOD
2 Shuttle Runs
4 Press Ups
6 Pull Ups
8 Wall Ball 20lb/14lb
10 Squats
AMRAP 12 Mins

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WOD

WOD
2 Mins Work, 30 Secs Rest
Fat Bar Deadlift 60Kg/40Kg
Prowler 50Kg/30Kg
Goblet Squats 20Kg/12Kg
Football Bar Bench Press 40Kg/30Kg
Sled Pull 70Kg/50Kg
Box Jump 24"/20"
Row (Calories)
Med Ball Sit Ups 20lb/14lb
Ring Row
Safety Bar Squat 40Kg/20Kg
Parallette Press Ups
Cycle (Metres)

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WOD

5 Mins On 2 Mins Rest

1. Row 500 Metres

    Max KBS 24Kg/16Kg

2. 100 DU's

    Max Wall Ball 20lb/14lb

3. Run 300 Metres

    Max Push Press 40Kg/25Kg

4. 120 Bench Hops

    Max Med Ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

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WOD

Skill Work
HSPU
3 Sets Max Reps

Tabata Squats

WOD
5 HSPU
10 Ring Row
15 Plate OH Lunges 15Kg/10Kg
20 Plate Sit Ups 15Kg/10Kg
AMRAP 15 Mins

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WOD

Bench Press
3   3   3   3   3   3   3   3   3

WOD
5 Strict Pull Ups
10 Floor Press 60% 3RM
20 DU
AMRAP 12 Mins

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WOD

Partner WOD
Row 1000 Metres Strapless
50 Burpee Plate Jumps
100 KBS 24Kg/16Kg
100 Wall Ball 20lb/14lb
100 Hang Power Clean 40Kg/30Kg
100 Box Jump Overs 24"/20"
200 Med Ball Sit Ups 20lb/14lb
200 Squats
20 * 10 Metre Sprints

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WOD

WOD 1
Row 500 Metres
21-15-9
Push Press 42.5Kg/30Kg
Pull Ups
WOD 2
100 DU
9-21-15
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
WOD 3
Run 300 Metres
15-9-21
Plate GTO 20Kg/15Kg
Plate Goblet Squats 20Kg/15Kg
Move continuously from one to another. If WOD 1 takes longer than 10 Mins. Rest 5 Mins then go straight to WOD 3

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WOD

Front Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
10 Front Squat (50 % 2RM)
10 Pull Ups
10 Burpee Bar Hops
3 Rounds for Time

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WOD

WOD
50-40-30-20-10
KBS 24Kg/16Kg
Box Jumps 24"/20"
HRPU
Run 15 Metres

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WOD

WOD
3 Min on 1 Min Rest
Row (Calories)
Prowler Push 40Kg/30Kg
Plate Carry 15Kg/10Kg
Shoulder Press 20Kg/15Kg
Sled Pull 60Kg/40Kg
KB Farmers Walk 28Kg/20Kg
Med Ball Sit Ups 20lb/14lb
Barrow Run

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WOD

Thruster
EMOM for 12 Mins
2 Thrusters

WOD
"Jackie"
Row 1000 Metres
50 Thrusters 20Kg/15Kg
30 Pull Ups

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WOD

WOD
"Filthy 100,000"
100 Shoulder Press 20Kg/15Kg
100 HRPU
100 Burpee Wall Ball 6lb/4lb
100 Med Ball Sit Ups 20lb/14lb
100 Sled Pulls 25Kg
100 Med Ball Twists 20lb/14lb
100 KB Taters 20Kg/12Kg
100 Rope Pull Ups
100 DB Thrusters 12.5Kg/8Kg
100 Metre Row
1000 Skips

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