PART A - STRENGTH


Back Squats - Find your 5RM (15 minutes)

5,5,5,5

PART B - 20 MINUTE AMRAP


20 Double Unders
15 Roman Chairs
10 Overhead Walking Lunges (20kg/10kg)
5 Skin the Cats

"CINDY"

20 Minute AMRAP

5 Pullups
10 Pushups
15 Squats

PART A

Deadlifts
3,3,3,3

PART B - 3 X 6 MINUTE ROUNDS OF

Run 400m

Then in remaining time perform AMRAP of:

5 Push Press (60kg/40kg)
5 SDLHP (60kg/40kg)
5 Burpee over Bar

Rest 3 minutes between rounds

Shes back.....

"FRAN"

21 - 15 - 9

Thrusters (42.5kg/30kg)
Pullups

THEN....

"FRIDAY FINISHER"

10 WTD lunges (15kg/10kg)
10 Toes to Bar
10 Pushups
20 minute AMRAP or 10 Rounds - whatever comes first!!!

"SUPER SATURDAY SESSION"

A)    Skills - 7 Minutes                                            B)    Warm Up Drill - 3 Rounds
        Double Unders                                                      10 Double Squat Jumps
        30 seconds on 30 seconds off                                10 Mountain Climbers
                                                                                   10 Squat Thrusts


C) 7 Minute AMRAPS - Grab a partner and perform:

i) 4 x 15m Sandbag run with Burpee 
    Reverse wall sit

ii) 4 x 10m Sled Drag
     Box Jumps

iii) 15 Roman Chair Situps
     Plank

iv) Row 200m
     Burpee Shuttle Run

PART A - 5 MINUTE AMRAP

10 Lying Pullups
10 Situps
10 Squats

PART B - STRENGTH

Deadlifts 5,5,5,5

PART C - FRIDAY SURPRISE

Partner Lucky Dip - 15 minutes

"HOW FAR WILL YOU GET IN 30 MINUTES???"

1,2,3,4,5,6,7,8,9,10....... REPS OF

BB Thrusters
Toes to Bar
Handstand Pushups

"CROSSFIT ANARCHY GONE BAD"

3 Rounds of 1 Minute for Max Reps of:

KB Swings 24kg/16kg
Tyre Jumps
Pushups
Double Unders
KB SDLHP 24kg/16kg

1 Minute rest after each round

1 Round for Time

75 Back Squats (50kg/40kg)
20 Pullups
50 Butterfly situps
50 Back Squats
30 Pullups
50 Butterfly Situps
25 Back Squats
40 Pullups
50 Butterfly Situps

Time cut off 45 minutes

7 Rounds for Time

10 SDLHP (50kg/40kg)
20 Floor Thrusters
10 Push Presses (50kg/40kg)
200m Run

30 Minute AMRAP

30 Hindu Squats
20 Coffin Situps
10 Hindu Pushups
15m Burpee Long Jumps
30 Spartan Lunges
20 Jack Knife Situps
10 Pullups
15m Tiger Walks

1 Round for Time

21 Power Cleans with Front Squat (60kg/40kg)
Run 1200m
15 Power Cleans with Front Squat (60kg/40kg)
Run 800m
9 Power Cleans with Front Squat (60kg/40kg)
Run 400m

PART A - 20 MINUTE AMRAP

5 Strict Press (40kg/30kg)
10 Roman Chair Situps
5 Strict Chins
10 Wall Walks

PART B - FINISHER - CROSSFIT GAMES OPEN WOD 12.1

7 Minute AMRAP

Burpees

PART A - 25 MINUTE AMRAP

5 Deadlifts 120kg/80kg
7 Box Jumps 24"/18"
9 KB Swings 28kg/20kg

PART B - FINISHER - "ON HOLD"

30 Seconds of:

Isometric handstand hold
Isometric squat hold
Isometric plank hold

10 Rounds - pick two exercises only alternating between the two

PART A - "SQUAT TILL YA DROP"

15 Minute  AMRAP of:

5 Overhead Squats (Max weight)
10 Front Squats
15 Back Squats

PART B - "SANDY"

15 Minute Partnered AMRAP

Partners take turns to complete:
15m walk/jog/run with sandbag 25kg/15kg
then do 5 burpee, power clean and jerk with sandbag,
15m walk/jog/run with sandbag 25kg/15kg
Pass sandbag to partner to then complete

Complete 1 Round for Time:

50 Jack Knife Situps
21 Pullups
21 Push Press (50kg/30kg)
400m Run
50 Knees to Elbows
15 Pullups
15 Push Presses (50kg/30kg)
400m Run
50 Butterfly Situps
9 Pullups
9 Push Presses (50kg/30kg)
400m Run

PART A

Mobility - 10 minutes

PART B

25 minute AMRAP

You choose either:

5 Deadlift (BWOB)
10 Wall Walks
20 Double Unders

OR

30 calories on rower
20 Double Unders
10 Wall Walks

"DECATHLON" - 10 EVENTS

10 Handstand Pushups
20 Toes to Bar
30 Burpees
40 KB Swings 24kg/16kg
50 Pullups
60 BB Squat Jumps 20kg/10kg
70 Pushups
80 Box Jumps (Tyre)
90 Situps
1000m Run