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Friday 1st February 2019

5 sets: 3 Front Squats 6 Back Squats 1st Set: 50% of 1RM Front Squat 2nd Set: 60% 3rd Set: 65% 4th Set: 65% 5th Set 65% Keeps sets as close to every 2 min as possible. ie. lift at 0:00 then 2:00 then 4:00 etc With a running clock at: 0:00-5:00 Run 800m (record time) 5:00-8:00 Run 400m (record time) 8:00-9:00 Run 200m (record time) 9:00-10:00 Run 100m (record time) Extra Gains #3 3 sets - 1 min rest between each 15/12 Cal Row 15m DB Front Rack Lunge 22.5/15kg (Open standards) (turn around at 7.5m) 15/12 Cal Row

Wednesday 30th January 2019

For Time: 15 Bar Facing Burpees 5 Clean & Jerks 70/50kg 12 Bar Facing Burpees 4 Clean & Jerks 85/60kg 9 Bar Facing Burpees 3 Clean & Jerks 100/70kg *Upscale to 100/70kg from the start where 1RM C & J is >120/85kg Extra Gains: #2 AMRAP in 10 min: 10/7 Cal Assault Bike 2 Muscle Ups Open Training - 6:30pm For Time: (10 minute time cap) 1-10 DB Front Squat 22.5/15kg 30 Double Unders Scaling DB Front Squat 15/10kg 30 Single Skips

Monday 28th January 2019

Public Holiday - 7:30am class only Alternating EMOM x 4: Min 1: Row 12 Cals Min 2: 10 Thrusters 42.5/30kg Min 3: 8 KB Snatch 24/16kg (4 per side) Min 4: 6 Chest to Bar Pull Ups Min 5: 4 Strict HSPU Min 6: 2 Rope Climbs Extra Gains: #1 5 sets (not for time): 40 Double Unders 1 Clean Pull 1 Hang Power Clean 1 Power Clean (at 50,55,60,65,70% of 1RM Clean)

Saturday 26th January 2019

Partner WOD: EMOM 1 x burpee: 100 Front Squats 42.5/30kg 80 Toes to Bar 60 Front Rack Lunge 42.5/30kg 40 Ball Slams 15/12kg 20 Ring Dips 10 Bar Muscle Ups

Friday 25th January 2019

Spend 20 min working up to a heavy 1RM Snatch ‘Isabel’ For Time: 30 Snatches 60/42.5kg Extra Gains Every 4 mins for 20 mins: 10 Single Arm Dumbbell Clean & Jerks, 22.5/15 kg (5 per side) 5 Chest-to-bar Pull-ups 10/7 Assault Bike Calories

Wednesday 23rd January 2019

Spend 12 min finding 5RM OHS Then AMRAP in 10 min 5 Strict HSPU 10 OHS 42.5/30kg 15 Deadlift 42.5/30kg Rest 5 min Then AMRAP in 5 min 5 Kipping HSPU 10 OHS 42.5/30kg Extra Gains Split Jerk 2-2-2-2

Monday 21st January 2019

‘Fran’ For TIme: 21-15-9 Thrusters 42.5/30kg Pull Ups Extra Gains Handstand walk practice - 15 min

Saturday 19th January 2019

With a partner complete the following (tag in and out as needed): For Time: 100 Double Unders 50 Ball Slams 15/12kg 80 Air Squats 40 Dumbbell Snatches 22.5/15kg 60 V Ups 30 Power Snatches 60/42.5kg 40 Deadlifts 60/42.5kg 20 Power Cleans 60/42.5kg 20 Shoulder to overhead 60/42.5kg 10 Overhead Squats 60/42.5kg

Tuesday 15th January 2019

EMOM x 4 (30 sec work, 30 sec rest) Min 1: Chin over the bar hold Min 2: Plank Hold Min 3: Top of the Ring Support Min 4: Rev Plank hold Gymnastics skills - Rope Climb or Hand Stands or Handstand Walking

Monday 14th January 2019

DELOAD WEEK 5 rounds on the rower Pull sub 1:25/1:45 for 500m split for as long as possible Rest approx 3 min * First interval should be able to be maintained for a minimum of 1 min and a max of about 1:30

Saturday 12th February 2019

In Teams of 3 (1 person to complete each movement before you rotate through) AMRAP in 15 min: 21 Wall Ball 20/14lb 15 Box Jumps 24/20” 12 Alternating DB Snatch 22.5/15kg 9 Cal Row

Friday 11th January 2019

For Time: 1-10 DB Front Squats 22.5/15kg Burpees over the DB 2 min to accumulate max reps TTB 2 min to accumulate max reps Ring Dips Extra Gains #3 For Time: 9-6-3 Thrusters 45kg/35kg Pull Ups

Thursday 10th January 2019

20 min to work up to a heavy Clean & Jerk AMRAP in 5 min Clean & Jerk 60/42.5kg: Work 50 sec, Rest 10 sec Work 40 sec, Rest 20 sec Work 30 sec, Rest 30 sec Work 20 sec, Rest 40 sec Work 10 sec

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