Sat 17th August 2019

Sat 17th August 2019

In 10 Mins

120/90 Cal Bike

into AMRAP

30 SDHP 35/25kg

60 lateral bar hops

Rest 5 Mins

In 10 Mins

3 min buy in of max: BMU/C2B/Pull-Up's/Ring Rows or Jumping Pull-Ups

into AMRAP:

20 Shoulder to Overhead 52.5/35kg

20 Box Jump Overs

20 KB Swings (eye level)

2 scores for this WOD

Rest 5 mins

Tag relay:

Partner 1 runs 400m, then partner 2 runs 400m

Partner 1 runs 300m, then partner 2 runs 300m

Partner 1 runs 200m, then partner 2 runs 200m

Fri 16th August 2019

Fri 16th August 2019

Hang Clean + Clean every 2 mins x 6

Run 800m

40 Bar Facing Burpee's

30 Hang Cleans 60/42.5kg

Thur 15th August 2019

Thur 15th August 2019

Push Press 4x3

Superset with

SA DB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches

7 Min AMRAP

20 DB Push Press

40 Double Unders

Wed 14th August 2019

Wed 14th August 2019

Back Squat 3x6

Front Rack BB Step Up’s 3 x 8 each leg

In 10 Mins

Row 1000m

50 Barbell Thrusters 20/15kg

into max cals Bike Erg

Tue 13th August 2019

Tue 13th August 2019

Hang Snatch + Snatch every 2 mins x 6

In 10 mins

Run 500m:

Into AMRAP

7 Power Snatch 35/25 kg

7 OH Squats

7 TTB

Mon 12th August 2019

Mon 12th August 2019

15 Mins working through the following superset:

Strict HSPU’s

45s KB Farmers Carry

45s Hollow Rocks/Dish-Tucks/or Dish Hold

8 Min AMRAP

10 Burpee Box Jump Overs

10 DB Hang Clean + Jerk

Sat 10th August 2019

Sat 10th August 2019

Partner WOD

0-18 mins

100 Cal Row

50 Deadlifts 102/70kg

100m OH DB Walking Lunge - switching every 20 m

50 DB Box Step Ups

18-23 mins

rest

23-41 mins

12/9 Cal Bike

10 Down & Ups

Fri 9th August 2019

Fri 9th August 2019

Take 15 mins to build to a heavy-ish.. Clean + Hang Clean

For time:

Row 500m

30 Bar Facing Burpee’s

Into 5 Rounds

15 Front Squats 52/35kg

60 Double Unders

(12 min cap)

Thur 8th August 2019

Thur 8th August 2019

Strict Press 3x5

Weighted Pull-Up’s 3x5

5 Min AMRAP

10 DB Hang Clean & Jerk (5+5)

10 C2B Pull-ups

Rest 5 Mins

10 SDHP 35/25kg

10 Hand Release Push-Ups

Wed 7th August 2019

Wed 7th August 2019

Back Squat 3x6

Barbell Front Rack Step Ups 3 x 8 each leg

For time:

50 Cal Bike

40 Wall Ball

30 Box Jump Overs

Tue 6th August 2019

Tue 6th August 2019

Take 15 mins to build to a heavy-ish Snatch + Hang Snatch

15 Min AMRAP

20 DB Snatch

15 TTB

Run 300m

Mon 5th August 2019

Mon 5th August 2019

4-5 rounds (15 mins)

1/2 keeling Arnold press 8+8

Single leg deadlift 6+6

Dish 30s

In 9 Mins

Row 1000m

then AMRAP

6 Burpee’s

12 DB Push Press

Sat 3rd August 2019

Sat 3rd August 2019

AMRAP 12 Mins

15/12 Cal Row

12 DB Snatch

rest 5 mins

One partner performs a complete round of the AMRAP before switching.

12 Min AMRAP

AMRAP

10/7 Cal Bike

12 Wall Ball

One partner performs a complete round of the AMRAP before switching.

rest 5 Mins

In 12 Mins

Run 800m together

Then AMRAP

7 HSPU

5 Burpee Box Jump Overs

One partner performs a complete round of the AMRAP before switching.

Fri 2nd August 2019

Fri 2nd August 2019

3 Position Clean

Perform 7 sets of 3 reps increasing the weight each set.

The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Above Knee 3 – The Floor

Strength in Depth WOD 1 (12 min cap)

30 STO 35/25kg

15 BFB

30 Front Squats

15 BFB

30 Thristers

15 BFB

Thur 1st Aug 2019

Thur 1st Aug 2019

Strict Press 3x5

Weighted Pull-Up’s 3x5

10 Min AMRAP

5 Bar Muscle Ups

10 DB Hang Clean & Jerk

30 Double Unders

Wed 31st July 2019

Wed 31st July 2019

Back Squat 3 x 8

Barbell Reverse Lunges 3 x 8 each leg

5 rounds

15 Wall Ball

10 Burpee’s

1 Suicide sprint (each suicide sprint is out and back for 40ft, 60ft, 80ft)

Tue 30th July 2019

Tue 30th July 2019

EMOM x3

3 Hang Muscle Snatch

Rest 1 Min

Every 90s x 3

2 Hang Power Snatch

Rest 1 Min

Every 2 mins x 3

1 Power Snatch

3 Rounds

AMRAP 3 mins

15 Power Snatch 35/25kg

12 Box Jump Overs

9 TTB

Rest 2 min

Mon 28th July 2019

Mon 28th July 2019

4-5 rounds (15 mins)

1/2 keeling Arnold press 8+8

Single leg deadlift 6+6

Dish 30s

5 rounds

10 Deadlifts 102.5/70kg

20 DB Push Press

Run 200m

Sat 27th July 2019

Sat 27th July 2019

In Pairs:

Workout 1:

In 15 mins max cal bike.

Males 15 cals, females 10 cals (5 devils press before switching partners on the bike)

Rest 10 Mins

Workout 2:

15 Min AMRAP

12 Deadlifts 70/50kg

9 Box Jump Overs

6 TTB

(Partner A completes one full round before partner B starts)

Fri 26th July 2019

Fri 26th July 2019

Hang Clean (3-3-3-3-3 progressive loading)

3 Rounds

Row 500m

21 Wall Ball

15 Russian Swings

9+9 DB Hang Clean & Jerk

Run 400m

(21 min cap)