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WOD - Wednesday 31st January 2018

31/1/2018

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A) Deadlifts
15min to build ro a heavy 5 Rep set

B) 15min AMRAP
9 SDLHP 40/30kg
15 Sit Ups
21 KBS 24/16kg

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WOD - Tuesday 30th January 2018

30/1/2018

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25min AMRAP

400m Run
12 HSPU
6 BMU

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WOD - Monday 29th January 2018

29/1/2018

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7 RFT

7 Squat Cleans 70/45kg
7 Burpee Box Jump Overs 24/20"

*Buy in 70 Double Unders

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WOD - Saturday 27th January 2018

27/1/2018

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FGB Style
Three Rounds for max reps of

Wall Ball 9/6kg
DB Alt Snatches 25/20kg
Burpees
Sit Ups
Bike

Spend 1 minute at each station
Rest 1 minute after each round

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WOD - Friday 26th January 2018

26/1/2018

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Australia Day Partner WOD

Complete for time

1600m Run (200m x 8 YGIG)
140 Push Ups Shared

1200m Run (200m x 6 YGIG)
120 Pull Ups

800m Run (200m x 4 YGIG)
100 Box Jumps 24/20"

400m Run (200m x 2 YGIG)
80 Deadlifts 100/70kg

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WOD - Thursday 25th January 2018

25/1/2018

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A) Front Squats
15min to build to a heavy 3 rep set

B) Complete for time
21 Thrusters 40/30kg
21 Bar Facing Burpees *

15 Thrusters 50/35kg
15 Bar Facing Burpees

9 Thrusters 60/40kg
9 Bar Facing Burpees

18min Cap


*2 foot take off and land over the bard and 2 fot kick back together for RX
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WOD - Wednesday 24th January 2018

24/1/2018

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A) Power Snatch
16min to build to a heavy double

B) 20min AMRAP
400m Run
15 T2B
15 Plate G2O 20/15kg
15 Sit Ups

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WOD - Tuesday 23rd January 2018

23/1/2018

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A) Back Squats 
5 Reps 
EMOM x 10 Mins

B) 30 - 20 - 10 RFT
Wall Balls 9/6kg
Pull Ups

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WOD - Monday 22nd January 2018

22/1/2018

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50 Double Unders
then:
21 - 15 - 9 Reps
Power Cleans 60/45kg
HSPU

then:
50 Double Unders
then:
​
9 - 15 - 21 Reps
Deadlifts 100/70kg
Bar Dips
then:
50 Double Unders

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WOD - Saturday 20th January 2018

20/1/2018

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Complete as many rounds as possible in 45min of:

15 C&J 60/40kg
40 Air Squats
20 Push Ups

*Unload the barbell and farmers carry your weight plates 200m
*Return to barbell reload and repeat the AMRAP

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WOD - Friday 19th January 2018

19/1/2018

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Partner Card Game 25min

Black Cards = WTD Lunges 40/30
Red Cards = Strict Pull Ups or Chin Ups 
Royals = 20 Russian Twists 15/10kg
Joker = 50 Cals Air bike

*Run 50m to collect your next card
*Record your total cards


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WOD - Thursday 18th January 2018

18/1/2018

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20min AMRAP

1 Deadlift 100/70kg
10 GHD Sit Ups
15 Box Jumps 24/20"

Add one extra deadlift to each round

​Record your total reps

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WOD - Wednesday 17th January 2018

17/1/2018

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A) Jerks
3 Reps x 5 Sets

Work Sets
15mins

B) 18min AMRAP
15 Front Squats 60/40kg
10 Push Press 60/40kg
Run 200m after completing each round

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WOD - Tuesday 16th January 2018

16/1/2018

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10 RFT

1 Rope Ascent
4 Power Cleans 70/45kg
10 Pull Ups
​25 Double Unders

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WOD - Monday 15th January 2018

15/1/2018

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A) Back Squat
3 Reps x 5 Work Sets
15min

B) 5 RFT 
15 Wall Balls 9/6kg
15 Ring Push Ups

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WOD - Saturday 13th January 2018

13/1/2018

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Partner WOD

Complete for time

400m Run (200m ea)

Then alternate movements to complete
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Sit Ups

800m Run (2x200m ea)

Then share the load to complete
50 Deadlifts 100/70kg

1200m Run (3x200m ea)

Then alternate movements to complete
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Sit Ups


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WOD - Friday 12th January 2018

12/1/2018

0 Comments

 
Complete for time

15-12-9
Power Snatch 35/25kg
Box Jump 24/20"
Thrusters 35/25kg

Rest 3 min

12-9-6
Power Snatch 35/25kg
Box Jump 24/20"
Thrusters 35/25kg

Rest 3 min

9-6-3
Power Snatch 35/25kg
Box Jump 24/20"
Thrusters 35/25kg


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WOD - Thursday 11th January 2018

11/1/2018

0 Comments

 
40-30-20
Double Unders
Sit Ups

then...
5 Rounds
10 T2B
20 Russian Twists 15/10kg

then...
20-30-40
Double Unders
Sit Ups


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WOD - Wednesday 10th January 2018

10/1/2018

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A) Cleans 
15min to build to a heavy 3 rep set

B) 3 RFT
10 Power Cleans 70/45kg
25 Wall Balls 9/6kg
50m OH Walking Lunge  9/6kg

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WOD - Tuesday 9th January 2018

9/1/2018

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25min AMRAP

1 Pull Up + 1 C2B Pull Up + 1BMU (complete sequence unbroken*)
14 Burpees
25 Double Unders

* Penalty for dropping off Bar = 100m Run


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WOD - Monday 8th January 2018

8/1/2018

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A) Deadlifts 
15mins to find a heavy 5 Rep Set

B) Classic Tabata
8 x 20:10 for max reps at each station

Rower Cals
Air Squats
Air Bike Cals
Push Ups

Record your total reps

​
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WOD - Saturday 6th January 2018

6/1/2018

0 Comments

 
Partner Card Game
30min

Black Cards = # Wall Balls 9/6kg
Red Cards = # Strict Pull Ups or chins 
Royals = 15 Sit Ups each
Joker = 50 Cals Air Bike shared

* Each Complete 20 Double Unders before collecting your next card


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WOD - Friday 5th January 2018

5/1/2018

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EMOM x 20min

Each minute perform 

7 T&G Power Cleans 60/40kg
+
7 Burpees

If you fail to complete the reps in the allocated min, you must rest for 2min before coming back in

Record your total complete rounds

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WOD - Thursday 4th January 2018

4/1/2018

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A) Back Squats 
15min to build to a heavy triple

B) AMRAP 15min
6 C2B Pull Ups
10 Lunges 50/35kg
14 GHD Sit Ups


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WOD - Wednesday 3rd January 2018

3/1/2018

0 Comments

 
A) Jerks (Push or Split)
Build to a heavy triple
15min

B) 21 - 15 - 9
Deadlifts 100/70kg
Ring Push Ups

Buy in and cash out with
50 Double Unders


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