Deadlift Thursday

Part A – 25 mins 

Deadlift x 5

Keep a strong core, leading with the chest and driving the feet into the floor. Take your time going through this movement and if you want some extra help with your set-up just ask your coach.

S/S

Double Unders

If we you don’t have the skill of double unders your coach will work through different progressions to help you to improve.

If you are comfortable with the movement give yourself 3 attempts at a max ‘unbroken’ set. Record your scores on the whiteboard.

Part B – WOD

Every 3 mins x 5 Rds

  • 2 Lane Runs
  • 10 Deadlifts (80/55kg)
  • 50 Double Unders/15 Down Ups
See Full Workout

Big Wednesday

Part A – WOD

4 RFT – (35 min cap)

  • 22 KB Swings (24/16kg)
  • 22 Box Jumps (24/20″)
  • 3 Lane Runs
  • 22 Burpees
  • 22 Wall Balls (10/6kg)

Part B – Finisher 

3 Rds

  • 30 sec Couch Stretch (L)
  • 30 sec Hollow Hold
  • 30 sec Couch Stretch (R)
  • 30 sec Hollow Hold
  • 30 sec Rest
See Full Workout

Upside down Tuesday

Part A – 20 Mins

Accumulate 5 Rds

  • 3 Wall Climbs
  • Strict HSPU/Pike PushUps x 8-10
  • Single Arm DB Press x 6 e/arm

 

Part B – WOD

2 Rds (20min cap)

  • 30/25 Cal Bike/Row/Ski
  • 20 DB Power Cleans (22.5/15kg)
  • 30/25 Cal Bike/Row/Ski
  • 30 DB Push Press

Rest 2 mins

See Full Workout

Monday Madness

Part A

Every 3 mins x 6 Rds

  • Front Squat x 3
  • Split Squat x 6 e/leg

Keep the chest up in the split squat with the knee tracking over the toes at all times

Part B – WOD

For Time (14 min cap)

  • 30 Burpee Bar Hops

Then

5 Rds

  • 8 Front Squat (50/35kg)
  • 16 KB Swings (24/16kg)

Then

  • 30 Burpee Bar Hops
See Full Workout

Sunday Funday

Part A

6 Min EMOM

Ring Dips / Push Ups x 10

1 Min Rest

6 Min EMOM

DB Floor Press x 10

 

Part B – WOD

For Time (18 min cap)

3 Rds

  • 15 Power Cleans (42.5/30kg)
  • 15 Push Ups
  • 2 Lane Runs

Rest 2 mins

3 Rds

  • 15 Push Press
  • 15 T2B/T2IB/Leg Raises
  • 2 Lane Runs

 

See Full Workout

Saturday – Partner WOD

Part A (29mins)

In Teams of 3

0-13 mins

P1 – 200 Burpees

P2 – 10 KB Swings (24/16kg) + 10 Wall Balls (10/6kg) + 10 Sit-ups

P3 – Wall Squat

(P2 is the pacer, rotate positions when they complete their set)

16 – 29 mins

P1 – 180/150 Cals Bike

P2 – 1 Lane Run + 10 Down Ups

P3 – Dead Hand on Rig/Ring Row

 

Part B – Finisher

Bear Crawl – Seal Crawl – Handstand Walk

 

See Full Workout

Lunging Friday

Part A – (22 mins)

Front Rack Lunge x 6 e/leg

s/s

Kipping Progressions
– Scap Pull Ups
– Small Kips through the shoulders
– Big Kips
– Pull ups

If you are comfortable with kipping pull ups we will upscale to C2B x 8
Ring Muscle ups x 4
or Bar Muscle ups x 4

 

Part B – WOD – 16 min AMRAP

  • 9 Thrusters (42.5/30kg)
  • 15 Deadlifts
  • 21 Down Ups
  • 2 Lane Runs

Rest 30 secs

See Full Workout

Technical Thursday

Part A – Snatch

(FIT) Power Snatch x 5

or

(OLY) Snatch Complex

(Snatch + Hang Snatch + Overhead Squat)

For the power snatch our focus is on our positioning. Make sure you lead with the

chest on the first pull from the floor. Pause in your catch position with your hips

back and your chest up.

S/S

Both groups complete 10 Narrow Grip Overhead Squats with a stick/empty bar.

 

Part B – WOD

20 Min EMOM

  1. 6 Power Snatch (60/40kg)
  2. 10 Burpee Bar Hops
  3. 30 Jumping Lunges (10 e/leg)
  4. 20 Abmat Sit-ups
See Full Workout

Big Wednesday!!

Part A – Workout

0-7 Minutes

  • 3 Lane Runs
  • 50 Wall Balls (10/6 kg)
  • 40 Pull Ups/Banded C2B

7-14 Minutes

  • 3 Lane Runs
  • 40 Alt DB Snatch (22.5/15kg) 20 e/arm
  • 50 Air Squats

14-21 Minutes

  • 3 Lane Runs
  • 30 Box Jumps
  • 20 Strict HSPU/ Kipping HSPU/ Push Ups

21-28 Minutes

  • 3 Lane Runs
  • 20 DB Thrusters (22.5/15kg x 2)
  • 10 Bar Muscle Ups/ 25 Burpees

Finisher – 4 Rds

  • 30 Sec Side Plank (R)
  • 30 Sec Plank
  • 30 Sec Side Plank (L)
  • 30 Sec Rest
See Full Workout

Terrific Tuesday

Part A

Every 4 min x 5 Rds:

  • Strict Pull Ups x 8 or Negative Pull Ups x 6 w/ 3 sec descent
  • Single Arm Bent Over Row x 12 e/arm
  • Weighted Bear Crawl x 20m (2 Lengths of gym)

This is for building strength. Make each movement slow and controlled to take momentum out and focus entirely on strength.

Part B

14 min AMRAP

  • 12 T2B/T2IB/Leg Raises
  • 10 Single Arm KB  Push Press e/arm (24/16kg)
  • 15/12 Cal Bike/Ski or 18/14 Cal Row
See Full Workout