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Monday 30th April 2018

30/4/2018

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A) Deadlifts 
Build to a heavy 7 rep set
15 Min Cap 

B) 21-15-9 R.F.T 
SDLHP 40/30kg 
Bar Facing Burpees
12 Min Cap
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Saturday 28th April 2018

28/4/2018

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20 Min AMRAP 

Parter ' A ' Runs 200m 
while Part ' B ' completes 1 round of: 
5 S20 50/35kg 
10 T2B
20 Lunges 

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Friday 27th April 2018

27/4/2018

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15 R.F.T 

10 Russian KB Swings 32/24kg 
5 Box Jumps 30/24" 
2 Power Cleans 90/65kg 

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Thursday 26th April 2018

26/4/2018

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A) Back Squat 
5 x 5 

B) 15 Min AMRAP 
10 Bar Curls 20/15kg 
15 Push Ups 
20 Overhead Squats 20/15kg 

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Wednesday 25th April 2018

25/4/2018

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Anzac Day WOD - Lest We Forget 

Working together in 4 platoons - Complete the following for time: 

150 Cal Row to the shore (Max 10 Cal each) 
1km Pack Run (With 10kg Plate) 
200m Commando Crawl (20m each pass) 
150 Wall Balls ( Grenade Launches) (Max 10 each) 
400m Fireman/Farmers Carry 
150 Strict Chin Ups 
200m Tyre Flips (Share Load) 
1km Stretcher Carry (2 x 30kg Barbells) 

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Tuesday 24th April 2018

24/4/2018

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A) Strict Press 
1 x 3 Reps at 70% 
1 x 3 Reps at 80% 
3 x 3 Reps at 90%

B) 21-15-9
HSPU
Toes to Bar 
Bar Dips 

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Monday 23rd April 2018

23/4/2018

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EMOM x 30 

1st Min = 3 T&G Squat Cleans 70/45
2nd Min = 15 Sit Ups 
3rd Min = 30 Double Unders 


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Saturday 21st April 2018

21/4/2018

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Working In Pairs - 
Complete For Time 

*100 Cal Bike Buy In 
​
15 Rounds- Alternating Movements 
10 DB Clean & Press 22.5kg/15kg(5ea Arm) 
10 GHD Sit-Ups 
10 OH DB Lunges 22.5kg/15kg 

*100 Cal Row Buy Out
M/F = 100Cals 
M/M = 120Cals 
F/F = 80Cals 
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Friday 19th April 2018

19/4/2018

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A) Power Cleans 
Build to a heavy 3 rep set
15 Min 

B) 10 min AMRAP of 
3 Rope Ascents 
10 Deadlifts 100/70kg 
30 Double Unders
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Wednesday 18th April 2018

18/4/2018

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For Time 
600m Run
15-12-9 Reps 
Power snatches
30/22.5kg 
Box Jumps 24/20"
400m Run
12-9-6
Power Snatches
40/30kg
Box Jumps 30/24"
200m Run
9-6-3 
Power Snatches
50/35kg
Box Jumps 36/30"

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Thursday 18th April 2018

18/4/2018

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EMOM X 20 **

3 Back Squats 
5 T2B
7 Push Ups

Choose Your Back Squat Load 
All Work Above Must Be Completed Each Minute

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Tuesday 17th April 2018

17/4/2018

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A) Strict Press
1 Set of 5 @ 65% 
1 Set of 5 @ 75% 
3 Sets Of 5 Reps @ 85% 1-RM 

B) 21-18-15-12-9-6-3
HSPU
Pull-Ups 
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Monday 16th April 2018

16/4/2018

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A) Deadlift 
5 Sets x 5 Reps 
Increasing Load 

B) 15 min AMRAP 
5 Power Cleans At Body Weight On Bar 
15 Sit Ups 
25 Air Squats
 
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Saturday  14th April 2018

14/4/2018

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In Teams Of 3 
Partner A runs 400m 
While Partner B & C Alternate Movements: 
5 Snatches 50/35kg 
10 Cal Bike
15 Wallballs 9/6kg 



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Friday 13th April 2018

13/4/2018

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A) Bench Press
Find Your 1RM 

B) 7 R.F.T
4 Front Squats 80/50
13 Ring Push Ups 

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Thursday 12th April 2018

12/4/2018

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5 R.F.T
10 Deadlifts 100/70kg 
20 Sit Ups 
10 Box Jumps 30/24"
20 Knee's To Elbow
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Wednesday 11th April 2018

11/4/2018

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Complete For Time: 

30-27-24-21-18-15-12-9-6-3
Double Unders
10-9-8-7-6-5-4-3-2-1
Strict Pull ups/Chin Ups 
3-3-3-3-3-3-3-3-3-3
Touch & Go Power Clean 80/50
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Tuesday 10th April 2018

10/4/2018

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Part A) 
Hand Stand Push up Progressions: 
Find Your 1 RM Strict Press 

Part B) 
1 Attempt At: 
Max Effort Handstand Hold 
Rest 2 Mins 
Max Effort Strict Handstand Push Ups
Rest 2 Mins 
Max Effort Kipping Handstand Push Ups 
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Monday 9th April 2018

9/4/2018

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A) Strength:
Find Your 1 Rep Max 
Back Squat

B) 3 R.F.T 
400m Run 
15 S20 40/30
​15 Bar Facing Burpees
15 Min Cap 
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Saturday 7th April 2018

7/4/2018

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3 Cubed - Partner WOD
​Share the load to complete each round

3 R.F.T:
25 Ring Dips 
25 GHD 
25 HSPU 

Rest 1 Min 

3 R.F.T
800m Run 
42 KBS 24/16kg
24 C2B Pull ups 

Rest 1 Min 

3 R.F.T
30 Front Squat 60/40kg
30 Lunges 60/40
30 Cals Bike 
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Friday 6th April 2018

6/4/2018

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Card Game 
"Heavy Deck"  v2.0 
-20mins for Max Cards

Club Cards = Deadlift 120/85
Spade Cards = Deadlift 120/85
Heart Cards = Push Ups x2
Diamond Cards = Push ups x2
Royal = 50m Bear Crawl 
Joker = 30 Cals Rower

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Thursday 5th April 2018

5/4/2018

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10 Rounds for Time 
200m run 
6 Hang Power Clean 40/30
6 Box Jumps 24/20
6 Push Preses 40/30
6 Sit Ups 
6 Pull-Ups 
6 Russian KB Swings 24/16

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Wednesday 4th April 2018

4/4/2018

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3 x 7 min EMOMs

1st 7 min = 20 DU + 5 BW back squats 
Rest 1 min to change 
2nd 7 min = 15 DU + 10 wall balls 9/6kg 
Rest 1 min to change over 
3rd 7 min = 10 DU + 15 O/H Jumping lunges 9/6kg
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WOD - Tuesday 3rd April 2018

3/4/2018

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25 min AMRAP 
5 Snatches 50/35kg
10 Burpees 
15 Toes to bar 
200m run 

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WOD - Monday 2nd April 2018

2/4/2018

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20 R.F.T
1 Rope Ascent
2 Cleans 70/45
3 Box jumps 30/24"

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