Thursday 1st February 2018

Back Squats

• ·       2-2-2-2-2

3 Rounds (fight Gone Bad Format)

1 min at each station for max reps

• ·       Double Unders
• ·       Squats
• ·       Plate Sit Ups
• ·       KB Swings

Rest 1 min rest between rounds

Wednesday 31st January 2018

AMRAP 17mins

• ·       Run 400m
• ·       30 Wall Ball (20/14)
• ·       30 Toes to Bar
• ·       30 Box Jumps

Saturday 27th January 2018

Open 18.0

21-15-9

• ·       DB Snatches
• ·       Burpees over DB

Rest

Open 16.2

In 4 minutes complete as many reps as possible of:

• ·       25 Toes to bar
• ·       50 Double Unders
• ·       15 Squat Cleans (61/38)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

• ·       25 Toes to Bar
• ·       50 Double Unders
• ·       13 Squat Cleans (83/52)

If completed in 8 minutes, add 4 minutes to the clock and proceed to:

• ·       25 Toes to Bar
• ·       50 Double Unders
• ·       11 Squat Cleans (102/65)

Scaled option:

·       Sub single unders for DU

·       Weights will be – 43/25: 65/43: 83/56

Friday 26th January 2018

Australia Day

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Don’t be scared, there are many modifications available.

Thursday 25th January 2018

Cleans            

• ·       3-3-3-3-3-3-3

Sprint – Run or Row

• ·       3 x 250m
• ·       Rest 2 mins between sprints
• 
  

Tuesday 23rd January 2018

Deadlift

• ·       7-7-7

Amanda

9-7-5

• ·       Muscle Ups
• ·       Snatch (60/40)

Sub Bar Muscle Ups or Pull Ups & Dips for Muscle Ups

Monday 22nd January 2018

Front Squat

• ·       5-5-5-5-5

Strict Press

• ·       5-5-5-5-5

Shoulder to bar pull ups

• ·       2-2-2-2-2
• ·       Hands together in front of body
• ·       Pull up shoulder to bar, then the other shoulder

Thursday 18th January 2018

Every 2 mins for 20 mins

• ·       Sprint 100m
• ·       Max Power Clean & Jerks in remaining time
• ·       There is no rest (not EMOM)
• ·       Score total C&J
• 
  

Wednesday 17th January 2018

Back Squats

• ·       3-3-3-3-3
• ·       Rest 2-3 mins between sets

                                                    

Tabata Mashup (alternate exercises)

• ·       Push Ups
• ·       Sit Ups

Tuesday 16th January 2018

3 Rounds

• ·       30 Pull Ups
• ·       Run 400m

Scaled option – reduced pull ups and/or jumping pull ups

Deadlift

• ·       10-10-10

Monday 15th January 2018

Monday 15/01/2018

4 Rounds

• ·       25 Push Press (40/25)
• ·       Sprint 100m
• ·       100 Double Unders

EMOM 8 mins

• ·       20 Hollow Rocks
• ·       10 Push Ups

50 KB Twists (not for time)

Saturday 13th January 2018

AMRAP 14 mins

• ·       Run 100m
• ·       2 Wall Walks
• ·       8 KB Swings
• ·       8 Lunges (KB)
• ·       8 Overhead Sit Ups

Finisher

Fun with heavy stuff

• ·       Deadballs
• ·       Tyre flips
• ·       KB Juggling
• ·       Heavy bag carry
• ·       Whatever else we can think of.

Friday 12th January 2018

EMOM 8 Mins

• ·      3 Split Jerks

Every 2 minutes for 8 Rounds

• ·       Sprint 40m

Thursday 11th January 2018

Arm Bar

• ·       3 x 3 each side

Kipping skills

21-15-9

• ·       DB or KB Thrusters
• ·       L Pull Ups

Rest

Open 12.1

As many burpees as possible in 7 minutes

Wednesday 10th January 2018

Open WOD 12.3

AMRAP 18 Minutes

• ·       15 Box Jumps (24/20)
• ·       12 Push Press (52/35)
• ·       9 Toes to Bar

Finisher

• ·       50 Hollow Rocks
• ·       50 Good Mornings (no load)

Tuesday 9th January 2018

Deadlift

• ·       3-2-2-1-1-1-1

EMOM 12 mins

• ·       5 Front Squats @ 50% Bodyweight
• ·       5 Hand Release Push Ups

Option depending on weather

Row  - 3 x 250m

Monday 8th January 2018

Overhead Squats

• ·       3,3,2,2,1,1,1

Snatch Balance Complex

3 x 3

• ·       Pressing Snatch Balance
• ·       Heaving Snatch Balance
• ·       Snatch Balance

Hang Snatch Pulls & Hang Power Snatch

• ·       2-2-2-2

Saturday 6th January 2018

4 Rounds

• ·       10 KB or DB Snatches, Right Arm (24/16)
• ·       5 Burpees
• ·       10 KB or DB Snatches, Left Arm
• ·       5 Burpees

Rest

AMRAP 3 x 3mins

• ·       Car Park Lap (end & back)
• ·       Complete 3 burpees each lap
• ·       Count completed laps

Rest 1 min between AMRAP sets

Friday 5th January 2018

Thrusters (from rack)

• ·       3-3-3-3-3

6 Rounds

• ·       Sprint 50m
• ·       20 Push Presses (40/25)
• ·       20 Sumo Deadlift High Pulls

Thursday 4th January 2018

Cindy       

             

AMRAP 20 mins

• ·       5 Pull Ups
• ·       10 Push ups
• ·       15 Squats

Wednesday 3rd January 2018

Strict Press (unstable – use bands to hang weights from the bars)

• ·       3-3-3

Strict Press (plates on bar as normal)

• ·       3-3-3-3

4 Rounds

• ·       8 Hang Squat Cleans (60/40)
• ·       16 Toes to Bar

Tuesday 2nd January 2018

Deadlifts

• ·       4-4-4-4-4

4 Sets of the following complex

• ·       2 Hang Power Cleans
• ·       1 Hang Squat Clean

·       Rest between sets

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups (no bands)