Saturday 23rd September 2017

A: AMRAP 20
7 Power Cleans (60/42.5)
14 Push ups
200m Run

B: Midline (not for time)
3 sets
15 – 20 reps : Straight Leg Plate Sit-ups

Friday 22nd September 2017

A: Back Squat
15 minutes to find a heavy 2 reps

B: 3 sets
In a 3-minute window
30 Pull ups
Max distance Row in remaining time
– Rest 3 minutes between sets –

Thursday 21st September 2017

A: Every 2 minutes – Hang Squat Cleans
7 sets x 3 reps
*Climbing

B: 30-20-10 reps
DB Thrusters (15/10kg)
Toes to Bar

Wednesday 20th September 2017

A: OMEM 5
3 Pausing Snatch Deadlifts
*2 second pause below knee
OMEM 5
3 Snatch High Pull
Then…
In 10 mins – Work to a heavy single Power Snatch

B: AMRAP 7
50 Double Unders
10 OHS (60/42.5)

Tuesday 19th September 2017

A: Every 90 secs – Deadlift
10 sets x 2 reps
Start Guide: 70%
Aim: approx. 90%+ 1RM

B: AMRAP 12
20 Deadlifts (60/42.5)
15 Box Jumps (24/20”)
10 Shoulder to Overhead (60/42.5)
5 Muscle ups (Ring or Bar)

Monday 18th September 2017

A: For time (Cap 20 minutes)
80 Double Unders
80 Jumping Lunges
800m Run
400m KB Run (32/24kg), can hold KB anyhow
40 KB Swings (32/24kg)
40 Burpees

B: Bodybuilding
100 Barbell Skull Crushers
100 Barbell Bicep Curls

Friday 15th September 2017

A: AMRAP 6

75 Wall Balls

45 Double Unders

15 Muscle ups

– rest 6 minutes –

*Repeat

Thursday 14th September 2017

A: Overhead Squat

5-4-3-2-1 reps

B: AMRAP 9

200m Plate Carry (20/15kg)

10 Overhead Squats (42.5/30kg)

IMG_0292

 

Wednesday 13th September 2017

A: Teams of 3 – For time

100/75 Calorie Row + 100 Power Cleans

100/75 Calorie Row + 80 Push Jerk

100/75 Calorie Row + 60 Front Squats

100/75 Calorie Row + 40 Thrusters

Rx’d: 60/42.5kg

Tuesday 12th September 2017

A: Every 3 minutes – 7 sets
400m Run
12 T2B

*Score is slowest set!

B: Midline work
100 Supermans

*Not for time

Monday 11th September 2017

A: Every 2 mins – 10 sets (20 mins)
1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*climbing

B: AMRAP 8
8 Thrusters (50/35kg)
8 C2B Pull ups
8 Lateral Barbell Burpees

Saturday 9th September 2017

A: Every 3 minutes – 15 mins
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)

B: Every 2 minutes for 5 sets (10 mins)
60 Double Unders
30 Walking Lunges
10 Deadlifts (100/70kg

Friday 8th September 2017

A: AMRAP 30 (Teams of two)

1000m/800m Row
30 Bench Press (60/42.5kg)

* Split Reps anyhow – Only one person working at a time, must complete one movement before moving onto the next!

Thursday 7th September 2017

A: For reps
Min 1: L-Pull ups
Min 3: Shoulder to Overhead (90/60kg)
Min 5: Strict Pull ups
Min 7: STOH (80/55kg)
Min 9: Chest to Bar Pull ups
Min 11: STOH (70/47.5kg)
Min 13: Pull ups
Min 15: STOH (60/42.5kg)

Odd mins are working minutes (push them hard)
Even mins are for rest
*Barbell taken from the floor

B: 2 minutes max distance around the Rig Wheel Barrow Walk

Wednesday 6th September 2017

A: In 6 – 8 sets find a heavy complex of
1x Pause Back Squat (3 second pause in bottom)
+
1x Back Squat

B: For time
200 Double Unders
100 KB Snatch (32/24kg) – Anyhow (hang or floor)
200 Double unders

Tuesday 5th September 2017

A: Every 30 seconds for 10 minutes (20 sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

No rest, straight into…

In 10 minutes;
Find a heavy
1 Power Clean & 1 Push Jerk

Monday 4th September 2017

A: Cindy’
AMRAP 20
5 Pull ups
10 Push ups
15 Air Squats

Or

‘Mary’ (Advanced only)
AMRAP 20
5 HSPU
10 Pistols
15 Pull ups

B: Midline work
3 sets of;

KB Windmills: 5/arm

IMG_0283

Saturday 2nd September 2017

A: In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches (22.5/15kg)
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

B: HSPU practice – 15 minutes

Friday 1st September 2017

A: AMRAP 5
50/35 Calorie Row
AMRAP of
3 Power Cleans (60/42.5kg)
3 Front Squats
3 Push Jerks
– Rest 5 minutes –
AMRAP 5
35/25 Calorie Row
AMRAP of
3 Power Cleans (70/47.5kg)
3 Front Squats
3 Push Jerks
– Rest 5 minutes –
AMRAP 5
20/15 Calorie Row
AMRAP of
3 Power Cleans (80/55kg)
3 Front Squats
3 Push Jerks

Thursday 31st August 2017

A: 4 sets – 16 minutes
0-2 mins: 20x DB or KB Farmer carry Walking Lunge (Heavy)
2-3 mins: 10x Single Arm DB or KB Row Left (heavy)
3-4 mins: 10x Single Arm DB or KB Row Right (heavy)
*Knee on Bench for SA Rows

B: For time
30 DB Shoulder to Overhead (20/15kg)
30 Alternating Jumping Lunges
30 Burpees
30 Alternating Jumping Lunges
30 DB Shoulder to Overhead (20/15kg)

Wednesday 30th August 2017

A:  For time
50-40-30-20-10 reps
Barbell Thrusters (20/15kg)
*Run 400m after each set

B: Midline work – 10 minutes
Even: 30 secs of Ab-Mat Sit ups
Odd: 30 secs Plank Hold (Elbows)

IMG_0258

Monday 28th August 2017

A: ‘P.K’
In teams of two, alternate full rounds to complete 10 full rounds (5 each)

10 Back Squats (100/70kg)
10 Deadlifts (125/85)
400/350m Row

Saturday 26th August 2017

A: 15 minutes to find a heavy Single Shoulder to Overhead (Anyhow)

B: 5 rounds for time

15 Shoulder to Overhead (50/35kg)

15 Burpees

Thursday 24th August 2017

A: Heavy Single Power Snatch – 15 minutes

B: ‘Randy’

75 Power Snatches (35/25kg)

Wednesday 23rd August 2017

A: 3RM Front Squat

B: 4 rounds for time

21 Wall Balls (9/6kg)

18 KB Swings (24/16kg)

15 Box Jump Overs (24/20″)

12 Burpees

Tuesday 22nd August 2017

A: Heavy Single Power Clean – 15 minutes

B: ‘Diane’

21-15-9 reps

Deadlift (100/70kg)

Handstand Push ups

Monday 21st August 2017

A: 3 rounds
2 minutes: Run 400m into max double unders
1 minute: DB Push Jerks (15/10kg)
1 minute: Pull ups
1 minute: DB Hang Squat Clean (15/10kg)
– Rest 5 minutes –

Saturday 19th August 2017

A: Barbell Strict Press
7 sets x 7 reps
*Climbing

B: AMRAP 9
30 Box Jumps (30/24”)
60 DB Push Jerks (22.5/15kg)
90 Med Ball Cleans (9/6kg)

Friday 18th August 2017

A: AMRAP 3
21/15 Calorie Row
21 Burpees over Rower
Max Thrusters (35/25kg)
– Rest 3 minutes –

AMRAP 3
18/12 Calorie Row
18 Burpees over Rower
Max Thrusters (42.5/30kg)
– Rest 3 minutes –

AMRAP 3
15/10 Calorie Row
15 Burpees over the Rower
Max Thrusters (50/35kg)
– Rest 3 minutes –

AMRAP 3
12/8 Calorie Row
12 Burpees over the rower
Max Thrusters (60/42.5kg)

IMG_0202

Thursday 17th August 2017

A: Bench Press – 20 minutes
7 sets x 7 reps
*Climbing

B: For time (100 rep Benchmark)
100 KB Snatches (anyhow)
Rx’d 24/16kg
*KB always from the hang

Tuesday morning 15th August 2017

Deadlift – 25 minutes
7 sets x 7 reps
*Climbing

B: Midline – 2 sets for times
1 minute: Toes to Bar
2 minutes: Down ups
– Rest 3 minutes-

Monday 14th August 2017

A: Snatch Balance
10 sets x 1 rep
*Climbing only if mechanics are good!

B: ‘Heartbreak Kid’
3 rounds for time
10 Front Squats (80/55kg)
20 Chest to Bar Pull ups
50 Double Unders

Saturday 12th August 2017

A: 27-21-15-9
KB Swings (32/24kg)
Burpees
*400m Run after each set

B: Midline work
3 sets (not for time)
20 Russian Twists (KB or DB)
1x Max Effort Underhand Chin over Pull up Bar Holds
– Rest approx. 2 minutes –

Friday 11th August 2017

A: OMEM 5
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
*all at 50%

Straight into
Every 90 secs – 10 sets
1x Snatch (Climbing)

B: 3 rounds for time
16 T2B
8 OHS (75/50kg)

Thursday 10th August 2017

A: 3 sets – Every 7 minutes
20-25 UB KB Snatch (R)
– Rest 30 secs –
20-25 UB KB Snatch (L)
– Rest 30 secs –
1x Max Effort UB HSPU

*Athletes choice of weights

B: 50-40-30-20-10 reps
Double Unders
Lateral Box Jump Overs (20/16”)

Wednesday 9th August 2017

A: ‘Murph’

For time

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

*Rx’d: 7 / 10kg Vest

IMG_0189

Tuesday 8th August 2017

A: 15 minutes

Heavy Single Split Jerk

B: ‘SQT’

3 rounds for time

10 Ground to Overhead (30/42.5kg)

200m Sprint

Monday 7th August 2017

A: In 6 – 8 sets, find a heavy complex of

1 Pause Front Squat + 1 Front Squat

B: For time

30/40 Calorie Row

40 Single Arm Overhead Walking Lunge (24/32kg)

IMG_0158

Saturday 5th August 2017

A: ‘Randy on the Run’

5 rounds for time

400m Run

15 Power Snatch (25/35kg)

B: Upside Down Practice

Friday 4th August 2017

A: 6 sets

Back Squat x 3-4 reps

*Controlled Descent

B: OMEM 10

10 Chest to Bar Pull ups + 10 Pistols

Thursday 3rd August 2017

A: Every 2 minutes – 5 sets

8 Double KB Deadlifts

6 Double KB Cleans

4 Double KB Front Squats

*Athlete chooses weight

B: 27-21-15-9 reps

Deadlift (55/80kg)

Ring Dips

Wednesday 2nd August 2017

A: OMEM 5

1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (all at 50% 1RM Clean)

Straight into….

Every 90 seconds

1x Squat Clean (Climbing to a heavy Single)

B: 3 rounds for time

400m Run

8 Front Squats (60/90kg)

IMG_0148

Tuesday 1st August 2017

A: 5 sets – Every 6 minutes complete;

15/20 Calorie Row

20 KB Swings (24/32kg)

20 Push Jerk (30/42.5kg)

Monday 31st July 2017

A: ‘Karen’

150 Wall Balls (6/9kg)

B: 3 – 4 sets

10 Diamond Push ups

15 Dumbbell Bent over row

20 Strict Press

25 Banded Pull aparts

30 Sit ups

Saturday 29th July 2017

A: ‘Helton’

3 rounds for time

800m Run

30 DB Squat Cleans (15/22.5kg)

30 Burpees

IMG_0116

Friday 28th August 2017

A: 3 rounds for time

10 DB Hang Snatch (R)

10 Toes to Bar

10 DB Hang Snatch (L)

10 Toes to Bar

Rx’d: 15/22.5kg

B: 3 sets (not for time)

100m Gun Walk

30 Standing Plate Skull Crushers

Thursday 27th July 2017

A: Single Arm DB or KB Overhead Squat

5-5-5 reps

B: Bench Press

5-5-5-5-5 reps

C: 3 sets – Every 4 minutes

400m Run

Wednesday 26th July 2017

A: Teams of two

AMRAP 40

Row for max distance (metres)

*While one athlete is rowing, the other athlete performs;

200m Dumbbell Farmers Walk (15/20kg)

50m Dumbbell Waiter Walk (Right)

50m Dumbbell Waiter Walk (Left)

IMG_0088

Tuesday 25th July 2017

A: 5 sets – Every 3 minutes

7 DB Push Press

+ 7 DB Push Jerk

+ 7 DB Split Jerk

B: 5 sets

0:30 seconds – Pull ups

– 2:30 rest –

Monday 24th July 2017

A: 6 sets

Front Squats x 3-4 reps

*Controlled Descent

B: 3 rounds for time

400m Run

25 Goblet Squats (24/32kg)

Saturday 22nd July 2017

A: 4 sets

DB Seated Strict Press x 8-10 reps

Barbell Good Mornings x 8-10 reps

B: OMEM 4

10 Push Press (30/42.5kg) + 10 Pull ups

– rest 4 minutes –

AMRAP 4

10 Push Press (30/42.5kg)

10 Pull ups

IMG_0092

Friday 21st July 2017

A: Back Squat – 6 sets

2-3 reps

*Controlled Descent

B: 21-15-9

Thrusters (35/50kg)

Box Jumps (24/30″)

*Compare to Wednesday 2nd March 2016

Thursday 20th July 2017

A: For Weight & reps

15 Deadlifts

Max Effort Push ups

– rest 3 minutes –

10 Deadlifts

Max Effort Push ups

– rest 3 minutes –

5 Deadlifts

Max Effort Push ups

B: 12 minutes

Even: Row for 30 seconds

Odd: Strict HSPU for 30 seconds

Wednesday 19th July 2017

A: ‘White’

5 rounds for time

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges (15/20kg)

400m Run

IMG_0046

Tuesday 18th July 2017

A: 3 rounds for time

12 Overhead Squats (42.5/60kg)

9 Hang Power Cleans (42.5/60kg)

6 Muscle ups

B: 4 sets

30x Banded Push downs

30x Alternating Bicep Curls

Monday 17th July 2017

A: 5 sets

0:30 seconds of Push Jerk

– 2:30 rest –

B: OMEM 10

10 KB Snatch (5/arm – 24/32kg)

Double Unders x Max reps

Saturday 15th July 2017

A: 6 sets

Front Squat x 2-3 reps

*Controlled Decent

B: 5 sets

15 Wall Balls

15 Pull ups

– rest exactly 60 seconds –

Friday 14th July 2017

A: Every 2 minutes for 10 sets

1 Power Snatch + 5 Overhead Squats

B: OMEM 10

Even: Run 200m

Odd: 5 Power Snatch

Weight: Athletes Choice

Thursday 13th July 2017

A: Alternating Full Sets with Partner to perform 10 total sets

50 Double Unders + 10 DB Man Makers

Man Maker: Row Right, Row Left, Push up, Power Clean, Jerk

B: Skill – Muscle ups

Tuesday 11th July 2017

A: Bench Press – 5 sets

x10 reps – Every 3 minutes

Guide: 70% 1RM

B: AMRAP 7

7 Box Jumps (20/24″)

7 Burpees

7 KB Swings (16/24kg)

Monday 10th July 2017

A: 3 sets – Every 3 minutes

Back Squat x10 reps

All at 70% 1RM

B: Death by Toes to Bar

Saturday 8th July 2017

A: Skills – 10 minutes

Double Unders

Rope Climbs

B: 5 rounds for time

400m Run

21 Deadlifts (55/82.5kg)

Friday 7th July 2017

A: ‘Pat’

6 rounds for time

25 Pull ups

16 Walking Lunges (32/24kg)

25 Push ups

16 Walking Lunges (32/24kg)

*KB Held anywhere above waist

Rx’d: Wear a weighted vest

IMG_0022

Thursday 6th July 2017

A: For total reps of this Complex

1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

3 minutes (60% 1RM Clean)

3 minutes (65%)

3 minutes (70%)

3 minutes (75%)

3 minutes (80%)

3 minutes (85%)

B: 3 sets

Strict Single Leg T2B Crossovers x 10 reps

Wednesday 5th July 2017

A: Strict Press

1-1-1-1-1 rep

B: Push Press

1-1-1-1-1 rep

C: Push Jerk

1-1-1-1-1 rep

Tuesday 4th July 2017

A: Teams of two – 10 total sets (Alternating)

400/500m Row

25 KB Swings

IMG_0010

Monday 3rd July 2017

A: Bodybuilding

– Rear Delt Flys

– Single Arm Bench Press

– Upside down KB Carry

B: For total reps

Tabata Squats (15/20kg Plate)

-rest 2 minutes-

Tabata Burpees

IMG_0009

Saturday 1st July 2017

A: For time

42-30-18 reps

Alternating DB Snatch (15/22kg)

Push ups

B: 5 sets

15m Broad Jump in as few attempts as possible

– rest as needed-

Friday 30th June 2017

A: 10 sets

In 90seconds perform;

3 Thrusters (55/80kg)

200m Run

AMRAP Chest to Bar Pull ups

– rest 90 seconds between sets –

Thursday 29th June 2017

A: For time

2000m Row

50 Pistols

30 Hang Power Cleans (70/100kg)

B: Skill – 10 minutes

Box Jumps

Wednesday 28th June 2017

A: Back Squat – 5 sets

x3 reps

*Pause in Bottom of every rep for 3 seconds

B: AMRAP 7

Wall Balls (6/9kg)

*On the minute, every minute: 5x Deadlifts (70/100kg)

Tuesday 27th June 2017

A: Complex of

1 Snatch + 1 Hang Snatch + 1 OHS

AMRAP3 at 60%

AMRAP3 At 65%

AMRAP3 At 70%

AMRAP3 At 75%

AMRAP3 At 80%

AMRAP3 At 85%

B: Bodybuilding

Frontal Plate Raises

SA Bent over Row

Skull Crushers

Saturday 24th June 2017

A: 4 sets

AMRAP 4

4 Clean & Jerks (42.5/60kg)

8 Pull ups

– rest 1 minute –

*Score is your lowest AMRAP

Friday 23rd June 2017

A: Overhead Squat

5-4-3-2-1 reps

B: For time

30-20-10 Overhead Squats (30/42.5kg)

7-5-3 Ring Muscle ups

Thursday 22nd June 2017

A: Every 90 seconds – 10 sets

1 Clean Lift Off + 1 Squat Clean

B: AMRAP 12

20 Power Cleans (30/45kg)

20 Box Jumps (20/24″)

20 Power Cleans (40/60kg)

20 Box Jumps

20 Power Cleans (50/75kg)

20 Box Jumps

AMRAP Power Cleans (60/90kg)

Wednesday 21st June 2017

A: Every 2 minutes for 40 minutes alternate between

– 350/400m Row

– 2 rounds of Cindy

– 400m Run

– 2 rounds of Cindy

 

Tuesday 20th June 2017

A: 5 sets

Thrusters x 10 reps

– rest as needed between sets –

B: On the Minute every Minute for 10 minutes

10 KB Swings + 30 Double Unders

Rx’d: 24/32kg

Monday 19th June 2017

A: ‘Scotty’

AMRAP 11

5 Deadlifts (100/140kg)

18 Wall Balls (6/9kg)

17 Lateral Burpees-over-Bar

B: Bodybuilding – 3 sets

10 Dumbbell Side Raises

20 Dumbbell Bicep Curls

30 Banded Push Downs

IMG_3015

Saturday 17th June 2017

A: Every 90 seconds – 10 sets

Work to a heavy Single Squat Snatch

B: Every 90 seconds – 10 sets

Work to a heavy Single Clean & Jerk

Friday 16th June 2017

A: Back Squat

5-4-3-2-1 reps

B: 5 rounds for time

16 DB Front Rack Walking Lunge (15/20kg)

12 Chest to Bar Pull ups

IMG_2947

Thursday 15th June 2017

A: Strict Press – 5 sets

10 reps (Climbing)

Start Guide: 60% +

B: AMRAP 12

1 mile trail run

Amrap Burpees in remaining time

IMG_2941

Wednesday 14th June 2017

A: 20 minutes – 10 total sets of 90 seconds on, 30 seconds rest alternating between;

– 25 Wall Balls + AMRAP Toes to Bar

– 25 Deadlifts (55/80kg) + AMRAP Calorie Row

IMG_2940

Tuesday 13th June 2017

A: 3 rounds for time

400m Run

30 DB Box Step ups (15/20kg)

B: Team of two complete

200 DB Bench Press (15/20kg

IMG_5344

Monday 12th June 2017

A: ‘Quarter Gone Bad’

5 rounds for reps

0:15 seconds: Thrusters (42.5/60kg)

-rest 0:45 seconds-

0:15 seconds: Weighted Pull ups (15/20kg)

-rest 0:45 seconds-

0:15 seconds: Burpees

-rest 0:45 seconds-

B: 10 minutes – Skill

Upside Down Practice

IMG_2942

Saturday 10th June 2017

A: Front Squat

5-4-3-2-1 reps (Climbing)

Start Guide: 75%+

B: AMRAP 7

10 Burpees

3 Hang Power Cleans (70/100kg)

IMG_5328

Friday 9th June 2017

A: For time

80 Air Squats

70 Push ups

60 Pistols

50 Calorie Row

40 Single KB Overhead Squats (16/12kg)

30 HSPU

20 Double KB Thrusters (16/12kg)

10 Muscle ups

Thursday 8th June 2017

A: For time

400m Single DB Overhead Carry (22.5/15kg)

100 DB Snatches

100 Single Arm DB Push Jerk

400m Single DB Overhead Carry

B: 6 set for distance

Max effort Broad Jump

IMG_2939

Wednesday 7th June 2017

A: For time

15 Squat Cleans

-rest 3 minutes-

12 Squat Cleans

-rest 3 minutes-

9 Squat Cleans

*Guide: 50% 1RM Deadlift or 80% 1RM Clean

B: 10 minutes for quality

Odd- 10 Goblet Squats

Even- 0:45 second Plank Hold

IMG_3013

Tuesday 6th June 2017

A: Every 2 minutes – 5 sets

Strict Chest to Bar Pull ups

B: Every 2 minutes – 5 sets

Strict HSPU

C: For time

50 Turkish Get-ups (16/24kg)

Monday 5th June 2017

A: 10 rounds for time

20 Med-Ball Cleans (6/9kg)

10 Push Press (35/50kg)

B: Midline – 3 sets

20 Barbell Windscreen Wipers (42.5/60kg)

IMG_5322

Saturday 3rd June 2017

A: Deadlift

5 x 10 reps (Climbing)

Start Guide: 60-65%

B: For time

15-12-9 reps

Toes to Bar

Wall Balls

DB Thrusters (15/20kg)

Friday 2nd June 2017

A: Every 2 minutes for 10 sets

7 Bar Facing Burpees

5 Power Cleans (55/80kg)

3 Muscle ups

B: Stretching – 10 minutes

Thursday 1st June 2017

A: For time

*20 Pistols at start of each set

10-12-14-16 Chest to Bar Pull ups

10-12-14-16 Push Jerk (47.5/70kg)

B: Midline (Double Kettlebells)

400m Farmers Carry

200m Front Rack Carry

100m Overhead Carry

Latest WOD’s