Core Sunday

Part A – 20 mins

Accumulate 5 Rds

  • 10 T2B/T2IB
  • 15 Weighted SitUps
  • 30 sec L-sit on KB / Knee Raise on Box

 

Part B – WOD

Every 3 mins x 5 Rds

4 Devil Press (22.5/15kg)

8 DB Thrusters

15 Box Jumps

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Partner Saturday

15 min AMRAP

2 Weighted Lane Runs (DB each, 1 Lane Run Each)

60 Burpees

60 DB Snatch

60 Sit Ups

Rest 3 mins

12 min AMRAP

P1 – OH Plate Hold

P2 – 10 G2OH w/plate

+ 8 Down Up to plate

 

Finisher – 3 Sets

Max Weight Plank x 30 sec

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Deadlift Friday

Part A – 25 mins

  • Deadlift x 3
  • Strict HSPU / Pike Push Ups x 6

 

Part B – 14 min cap

For Time

25 – 20 – 15 – 10 – 5

Cals

Deadlift (80/50kg)

Air Squats

 

Guys do 28 – 23 – 18 – 13 – 8 on Calories

 

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Technical Thursday

Part A – 22 mins

Fit: Power Clean x 5

Oly: Power Clean x 2 + Hang Power Clean x 2

s/s

Front Rack Mobility w/ Band

 

Part B – WOD

‘Elizabeth’ (12 min cap)

21 – 15 – 9

Cleans (62.5/40kg)

Ring Dips

 

Mobility

Couch Stretch

Groin Stretch

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Big Wednesday

Part A – WOD

0 – 15 mins 

4 Rds

2 Lane Runs

20 Alt DB Snatch (25/17.5kg) 10 e/arm

12 Pull Ups

 

16 – 31 mins

5 Rds

20 DB Box Step Ups (10 e/leg)

15 Down Ups

10 T2b / 15 Sit Ups

 

Finisher

Tabata Standing Side Crunch

 

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Press Tuesday

Part A – 25 mins

Accumulate 6 Rds

  • Push Press x 5
  • Ring / Box Dip Hold x 30 secs
  • Hollow Hold x 30 secs

Part B – WOD

8 min AMRAP

30 Wall Balls

15 Push Ups

Rest 2 Mins

8 min AMRAP

20 KB Swings

10/7 Cals

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Front Squat

Part A – 22 mins

  • Front Squat x 5
  • Sumo Deficit KB RDL x 12

 

Part B – WOD

4 RFT (16min cap)

  • 3 Lane Runs
  • 12 Burpee Box Jumps
  • 10 Front Squats (50/35kg)
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Pulling Sunday

Part A – 20 mins

  • Strict Pull Ups / Negative Pull Ups x 6
  • Single Arm Bent Over DB Row x 10 e/arm
  • Weighted Bear Crawl / Seal Crawl x 2 Widths

 

Part B – WOD

4 RFT – 18 min cap

Row 36/30 Cals or

Bike/Ski 30/24 Cals

12 Double DB Deadlift

9 Double DB Power Clean

6 Double DB Push Press

Rest 30 secs

 

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Partner Saturday

In a pair:

0 – 10 mins

150 Wall Balls

In remaining time: Max Synchro Burpees

Rest 3 mins

13 – 23 mins

80 Clean and Jerk (60/40kg)

In remaining time: Max Cals on Erg

Rest 3 mins

26 – 36 mins

Max Cals on Erg

Other partner completes 1 Lane Run

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Lunging Friday

Part A – 25 mins

Front Rack Lunge x 8 e/leg

Handstand Practice

Progressions = Kick up, crash mat, free standing

 

Part B – WOD

8 min EMOM

  1. Overhead Lunge w/ plate x 8 e/leg (20/15kg)
  2. C2B x 8 / Banded C2B x 10

Rest 2 min

6 min AMRAP

  • G2OH w/ Plate x 12
  • HSPU/Push Ups x 8
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