Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats
17:00 - 35:00
B)
3 rds
30 x thrusters (95,65)
15 x t2b
30 x anchored side sit ups
(18 min cap)
40:00 -
C)
3-4 rds (not for time, but quality)
5-8 x strict press (105,75)
12 x alternate front rack lunges (105,75)
8-12 x barbell rows (105,75)
Accessories
1)
5 x 8-12 x dips
With
5 x 2 rope climbs
And
5 x 10 box jumps (36,30)
2)
5 x 10 bent lateral complex
Monday
0:00 - 10:00
A)
10 min
Every 2 min
10/8 x strict pull ups + 50 double unders
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
C)
39:00 - 54:00
15 min emom
1 x power clean
1 x hang clean
1 x split jerk
Optional accessories
1)
For time
5-1 - bar muscle ups
10,9,8,7,6 - hspu
2)
5 x 5-10 reverse grip barbell rows
With
5 x 10-20 ghd sit ups
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 10kg
With
3 x 8/10 dumbell shoulder press
-make sure your trying to add weight or reps on your strict press
35:00 - 55:00
B)
1 rd DT (50 double unders between each rd)
115,75
125,85
135,95
145,100
155,105
165,110
175,115
185,120
195,125
(20 min as far as you can go)
Optional Accessories
1)
5 x 10 one arm rows
With
5 x 8 strict t2b/leg raises
2)
5 x 10 ring rows
With
5 x 10-15 dumbell curls
A)
6 rds
400 x run
8 x strict t2b / 10 x leg raises
30 x anchored side sit ups
5 min rest (personal rest)
B)
10-1
ball slams
Box jumps (step down)
1 x rope climb (7 x ring rows)
3 min rest
C)
1 k row for time:
0:00 - 12:00
A)
5 rds
5 x hang snatch (135,95)
10 x c2b/pull ups
(12 min cap)
19:00 - 31:00
B)
7 rds
7 x dumbell hang clean thrusters (15,10kg)
7 x burpees
(12 min cap)
38:00 - 50:00
C)
4 rds
12 x dumbell front rack lunges (22.5,15kg)
2 x rope climbs
A)
0:00 - 28:00
Dead lifts 3 x 3 @ 75% + 35kg
With
Bench press 3 x 8
-keep building bench from previous weeks reps or weight
-once you finish your rep work with the bench, if you have time work to a heavy 3.
-don't use this percentage on the dead lift if you are new or have missed sessions.
35:00
B)
4 rds
7/5 x bar muscle ups / strict pull ups
11 x ball slams (15,12kg)
14 x box jumps
3 min rest
Optional wod finisher
5 rds
15/10 x cal row
30 x double unders
Optional accessories
1)
5 x 5-8 weighted dips
With
5 x 10 one arm rows
2)
3 rds
10 x bent lateral complex
45 x second side plank each side
60 x second plank
Wed
A)
30 min gymnastics
B)
2 rds (races)
Sled pull 35 meters into sled push 35 meters (60,20kg)
With
2 rds rope pull races
-get them to rest in between attempt so as to keep the intensity high
C)
2 rds (races)
Sled push 35 meters high handles, sled push back 35 meters low handles (40,10kg)
With
2 rds
Dead ball carries 70 meters
D)
15 meter max overhead yoke carry
With
1 min planks in between attempts
0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 32:00
B)
3 rds
For time:
10 x f/squats (185,125)
20 x c2b / pull ups
50 x double unders
39:00 - 48:00
C)
(9 min time cap)
3 rds
20 x wall balls
20 x box jumps (24,20)
-max rope climbs in remaining time
Optional accessories
1)
5 x max muscle ups
With
5 x Max ghr
2)
5 x 6-12 barbell rows
With
5 x 20 single leg calf raises
0:00 - 10:00
A)
10-1
Burpees
T2b
(10 min cap)
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
C)
39:00 - 55:00
8 min emom
1 x power clean
1 x hang clean
1 x split jerk
Straight into
8 min emom
1 x power clean + 1 split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 5-10 barbell rows
2)
5 x 30 back extensions
With
5 x 20 lying band pull aparts
Monday
0:00 - 10:00
A)
5 rds
Every 2 min
15 x t2b & 15 x box jumps
17:00 - 32:00
B)
10 rds
Every 90 seconds
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
C)
39:00 - 55:00
8 min emom
1 x power clean
1 x hang clean
1 x split jerk
Straight into
8 min emom
1 x power clean + 1 split jerk
Optional accessories
1)
5 x max strict hspu
With
5 x 10 good mornings
2)
5 x 5-10 one arm rows
With
5 x 20 lying band pull aparts
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats
19:00 - 29:00
B)
For time:
15,12,9
Power cleans (115,75)
Thrusters (115,75)
(10 min cap)
36:00 - 48:00
12 min amrap
5 x strict press (105,65)
5 x front rack lunges each side
8/6 x strict pull ups
Optional accessories
1)
5 x 3/2 x strict m/ups or 5/3 m/ups
With
5 x 6-10 barbell rows
2)
5 x 5-15 ghr
With
5 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
5 rds each (40,10kg)
Sled push high handles 20 meters
Sled push low handles 20 meters
D)
2 rds
Rope pull races
Thursday
0:00 - 28:00
A)
Dead lifts 3 x 5 @ 70% + 40kg
With
Bench press 3 x 8
35:00 -
B)
2 rds
10/7 x bar muscle ups (15 x strict reverse grip pull ups)
100 x double unders
3 min rest
5 rds
10/7 x strict hspu
20/15 x cal row
Optional accessories
1)
5 x 8 weighted dips
With
5 x 6-10 Reverse grip barbell rows
2)
4 x 5-10 one arm rows
With
30 second side plank each side
And
60 second side plank
Friday
0:00 - 20:00
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x snatch pull
1 x full snatch
1 x hang snatch
1 x snatch balance
Straight into
15:00 - 20:00
1 x full snatch
27:00 - 42:00
B)
For time:
50 wall-ball shots
15 cleans, (135,95)
50 wall-ball shots
10 cleans, (185,115)
50 wall-ball shots
5 cleans, (225,125)
-any clean is ok
5 min rest
30/21 x muscle ups for time or 50/40 x dips
Optional accessories
1)
5 x 6-10 barbell rows
With
5 x 5-15 ghr
2)
5 x 1 leg less rope climb / 2 x rope climbs
With
5 x 20 band pull aparts
Sat
0:00 - 25:00
A)
Front squats 5 x 5 @ 65% + 5kg
With
3 x 8/10 dumbell shoulder press
32:00
B)
30,20,10
Push jerks
C2b/pull ups
Row cal
5 min rest
Optional second wod
30,20,10
Burpees over bar
Box jumps
Optional accessories
1)
5 x 5-10 one arm rows
With
5 x 30 back extensions
2)
5 x 8 strict t2b/10 x leg raises
With
5 x 10-15 dumbell curls
Sunday
A)
5 rds
400 x run
50 x double unders
3/2 x rope climbs / 10 x strict pull ups
5 min rest
B)
4 rds
400 x row
12 x ball slams
Lunges x length of gym
3 min rest
C)
3 rds
12 x ring rows
12 x knee raises
12 x v-ups
Monday
-start class @ 0:06 past the hour at the latest.
0:00 - 10:00
A)
10 min emom
12 x wall balls +
5 strict pull ups
17:00 - 32:00
B)
10 rds
Every 90 seconds
3 x power snatches
39:00 - 54:00
C)
15 min emom
1 x full clean and split jerk
Optional accessories
1)
10-1 strict hspu or 5 each rd
20-2 box jumps
2)
5 x Max ghr
With
5 x 12 ring rows
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats @ 60% + (5-10kg)
-choose between 2.5-5kg heavier then last week
15:00 - 27:00
B)
5 rds
7 x hang clean thrusters (135,95)
11 x t2b
34:00 - 46:30
C)
5 rds
Every 2:30
5 x strict press (105,70)
6 x back rack lunges each leg
Optional Accessories
1)
5 x max muscle ups
With
5 x 20 lying band pull aparts
2)
5 x 6-12 barbell rows
With
5 x 15-25 banded leg curls
Wed
A)
30 min gymnastics
B)
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds
Sled pull into sled push (races)
With (rest between these)
2 rds
Rope pull races
D)
Extra after class if time
2 rds
Harness sprints 60 meters races
With
Dead ball carries
Thursday
Start class @ 0:03 past the hour
A)
0:00 - 28:00
Dead lifts 3 x 3 @ 75% + 30kg
With
Bench press 3 x 8
35:00 -
B)
3 rds
10/7 x strict pull ups
20 x burpees
10/7 x strict pull ups
3 rds there and back plyo jumps over sticks
2 min rest
-(1 rd is jumping over 7 sticks and jumping back)
5 min rest
5 rds (not for time)
12/9 x dips
6-10 x reverse grip barbell rows
Optional accessories
1)
5 x 1 leg less rope climb / 2 x rope climbs
With
5 x 10 bent lateral complex
2)
5 x 8 strict t2b/leg raises
With
5 x 20 single calf raises
Friday
A)
0:00 - 15:00
10 rds
Every 90 seconds
1 x snatch pull
1 x full snatch
1 x hang snatch
1 x snatch balance
Straight into
15:00 - 20:00
1 x full snatch
27:00 - 40:00
B)
5 rds
For time:
5 x full cleans (185,125)
5 x bar muscle ups or 8/6 x reverse grip pull ups
5 min rest
C)
3 rds
For time:
3/2 x rope climbs
21 x k/swings (24,16kg)
12 x ball slams (15,12kg)
Optional accessories
1)
5 x 8-12 dumbell bench rows
With
5 x 16 alternate pistols
2)
5 x 30 back extensions
With
5 x 10-15 dumbell curls
Sat
Start class @ 0:05 past the hour
0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 5kg
With
3 x 8/10 dumbell shoulder press
32:00 - 44:00
B)
21,15,9 (15,10kg)
C2b / pull ups
Dumbell hang clusters (15,10kg)
(12 min cap)
C)
47:00 - 55:00
For time:
21,15,9 - dumbell thrusters
75,50,25 - double unders
(8 min cap)
Optional accessories
1)
5 x 12/8 dips
With
5 x 10 one arm rows
2)
5 x 10 ring rows (barbell row grip)
With
5 x Max ghr
Sunday
A)
5 rds
400 x run
1 x length Plate lunges overhead (10,5kg)
20 x box jumps step down (24,20)
10 x strict leg raises (not to bar, just midway)
5 min rest
B)
5 rds
300 x row
2 x rope climbs / 12 ring rows
30 x anchored side sit ups
Monday
0:00 - 10:00
A)
27,21,15,9
Wall balls
K/swings (24,16kg)
17:00 - 32:00
B)
1 x snatch pull
1 x full snatch
1 x hang snatch
39:00 - 54:00
C)
15 min emom
1 x power clean and split jerk
Optional accessories
1)
10 min emom
Min 1 - 12 burpees
Min 2 - 10 knees to elbows
2)
5 x 5-10 one arm rows
With
5 x max ghr
Tuesday
0:00 - 7:00
A)
Emom x 7
5 x back squats @ 60% + (2.5-5kg)
-choose between 2.5-5kg heavier then last week
15:00 - 30:00
B)
5 rds
Every 3 min
8 x strict press (95,65)
10/8 x strict pull ups
8 x front rack lunges each leg (95,65)
36:00 - 48:00
C)
12 min amrap
10 x barbell rows with a pause (95,65)
10/8 x dips
30 x double unders
Optional Accessories
1)
5 x 10-16 pistols
With
5 x 12 ring row
2)
5 x 1 leg less rope climb / 2 rope climbs
With
5 x 10 one legged dead lifts
Wed
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds
Sled pull into sled push (races)
With (rest between these)
2 rds
Rope pull races
D)
Extra after class if time
2 rds
Harness sprints 60 meters races
With
Dead ball carries
Thursday
0:00 - 28:00
A)
Dead lifts 3 x 5 @ 70% + 35kg
With
Bench press 3 x 8
35:00 - 55:00
B)
20 min amrap
6 x bar muscle ups / strict reverse grip pull ups
12 x box jumps (30,24)
6 x strict hspu
12 x cal row
Optional accessories
1)
5 x max pull ups
With
5 x 10-20 ghd sit ups
2)
5 x 5-10 barbell rows
With
5 x 10 bent lateral complex
Friday
0:00 - 25:00
A)
Front squats 5 x 5 @ 65%
With
3 x 8/10 dumbell shoulder press
35:00 - 55:00
B)
For time:
50 x double unders
20 x OHS (95,65)
50 x double unders
16 x OHS (105,75)
50 x double unders
12 x OHS (115,85)
50 x double unders
8 x OHS (135,95)
50 x double unders
4 x OHS (155,105)
(20 min time cap)
Optional accessories
1)
5 x 7/3 x muscle ups
With
5 x max ghr
2)
5 x 5-10 one arm rows
With
5 x 20 lying band pull aparts
Saturday
0:00 - 20:00
A)
10 rds
Every 2 min
3 x power snatches
8/5 x strict pull ups
33:00 - 53:00
B)
4 rds
Every 5 min
6 x power clean and jerks (155,105)
12 x t2b/knee raises
18 x wall balls (20,14)
Optional accessories
1)
5 x 12/10 dips
With
5 x 5-10 reverse grip barbell rows
2)
5 x 10-15 dumbell curls
With
5 x 30 second side plank each side
Sunday
A)
5 rds
400 x run
30 x Russian Swings (24,16kg)
30 x anchored side sit ups
5 min rest
B)
4 rds
400 x row
2 x rope climbs / 12 ring rows
30 x bicycle sit ups
Finisher if time
C)
100 x Russian twists
3 min cumulative plank
Please note AFL Grand Final Public Holiday this Friday.
We will be running the 7am, 9am and 5pm classes only.
A)
2 rds
1600 x run
100 x double unders
50 x walking lunges
5 x rope climbs
B)
3 rds
12 x ring rows
1 min plank
C)
3 rds
12 x ring rows
30 x Russian twists
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
22:00 -
B)
5 rds
1 rd DT
20 x cal row
-if there are more then 10 people in the class, get the newest or least fit people to do 12 box jumps step downs instead.
7 min rest
5 rds
10 x c2b/pull ups
12/10 x dips
25 x butterfly ab mat sit ups
0:00 - 30:00
A)
Work up to a single heavy front squat
Then
3 x 3 @ 70%
With
7 x max strict pull ups
37:00 -
B)
21,15,9 - OHS (95,65)
100,75,50 - double unders
5,3,1 - rope climbs
Optional accessories
1)
5 x max strict hspu
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 8 strict t2b
0:00 - 28:00
A)
Dead lifts 3 x 3 @ 75% + 25kg
With
Bench press 3 x 8
35:00 - 52:30
B)
5 rds
Every 3:30
20/15 x cal row
12 x bar facing burpees
Optional accessories
1)
5 x 6/3 bar muscle ups
With
5 x 10 barbell rows
2)
5 x 30 second side planks each side
With
5 x 20 band pull aparts
A)
30 min gymnastics
B)
15 meter max overhead yoke carry
With
30 meter max farmers carry
C)
2 rds
Harness sprints 60 meters races
With
2 rds
Rope pull races
Extra after class if time
D)
2 rds
Sled pull straight into sled push
0:00 - 23:00
A)
Work to a heavy single back squats for the day (record this we will be using this number for the next few week for the back squat emom below.)
With
3 x 8/10 dumbell shoulder press
26:00 - 33:00
B)
Emom x 7
5 x back squats @ 60%
40:00
C)
150 wall balls
every time you stop strict pull ups
Adv 8, inter 6, beginners 4
-should be a number you can mostly do unbroken, don't change the number you start with.
-use a weight you can use with a solid squat position
(17 min cap)
Optional Accessories
1)
5 x 6/3 muscle ups
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 10 bent lateral complex
0:00 - 8:00
A)
8 min amrap
10 x t2b/ strict knee raises
30 x double unders
17:00 - 32:00
B)
1 x snatch pull
1 x full snatch
1 x hang snatch
39:00 - 54:00
C)
15 min emom
1 x power clean and split jerk
Optional Accessories
1)
5 x max strict hspu
With
5 x 5-10 barbell rows
2)
5 x 12/10 dips
With
5 x 20 lying band pull aparts