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Tuesday 27th October 2020

Press 3-3-3+ 70/80/90% AMRAP in 12 min: 3 x: 10 Power Snatch 42.5/30kg 20 Double Unders Rest 2 min 3 x: 10 Push Press 42.5/30kg 20 Double Unders

Monday 26th October 2020

Cindy or Mary ‘Cindy’ AMRAP in 20 min: 5 Pull Ups 10 Push Ups 15 Air Squats ‘Mary’ AMRAP in 20 min: 5 Handstand push ups 10 Alternating Pistols 15 Pull Ups Shredding for the Summer #2A Tabata Assault Bike Calories Rest 2 min, repeat

Saturday 24th October 2020

‘50 is the new 40’ For Time: 50 weighted box step ups 22.5/15kg 50 Kettlebell Swings 24/16kg 50 Sit Ups 50 Push Press 20/15kg 50 Wall Balls 20/14lb 50 Burpees

Wednesday 21st October 2020

AMRAP in 12 min: 12 Alternating Dumbbell Snatch 22.5/15kg 12 Toes to Bar 12 Box Jumps 24/20” Turkish Get Ups 3-3-3 (per side) Tabata Push Ups Bench Dips Shredding for the Summer #1B Move as far up the ladder as possible in 4 min: 1 Wall Climb 2 Ball Slams 12/9kg (light) 2 Wall Climbs 4 Ball Slams 3 Wall Climbs 6 Ball Slams 4 Wall Climbs

Tuesday 20th October 2020

Last bit of strength testing EMOM x 5 Hang Squat Snatch + Squat Snatch Then a further 7 min to find 1RM Squat Snatch EMOM x 5 Hang Squat Clean + Squat Clean Then a further 7 min to find 1RM Squat Clean

Monday 19th October 2020

Press 5-5-5+ For Time: 20 Power Cleans 60/42.5kg 20 Alternating Pistols 20 Hang Power Cleans 50/35kg 20 Alternating Front Rack Lunge 50/35kg Shredding for the Summer #1A For Time: (this is a sprint) 9-6-3 Row Calories Burpee over the rower (lateral) Rest 3 min and repeat This is a sprint workout. Move fast, scale by removing the jump over the rower, but jump to a target above your reach. Go Fast! Time Cap 4 min per round - this is a very generous cap and you should finish well before the cap.

Saturday 17th October 2020

AMRAP in 5 min x 3, Rest 3 min between In pairs, sharing the reps as you like: 30 Alternating DB Snatch 22.5/15kg 30 Burpee Box Jump Overs 24/20” 30 Wall balls 20/14lb 30 Toes to Bar (in the second round the reps change to 20, in the third round the reps change to 10)

Friday 16th October 2020

EMOM x 12 Min 1. Max Thrusters 42.5/30kg in 30 sec Min 2. Max Double Unders in 30 sec Every 2 min x 6: Bench Press x 3

Thursday 15th October 2020

EMOM x 7 Hang Power Snatch + Power Snatch Then a further 5 min to find 1RM Power Snatch EMOM x 7 Hang Power Clean + Power Clean Then a further 5 min to find 1RM Power Clean Core Strength Tabata Sit Ups

Monday 12th October 2020

Spend 10 min building up to a heavy Hang Squat Snatch + Squat Snatch BarManda 9-7-5 Bar Muscle Ups Squat Snatch 60/42.5kg

Bring a friend Saturday 10th October 2020

In Teams of 2 or 3 Fr Time But every 2 min relay run with Med Ball 100 Wall Balls 20/14lb or Air Squats 100 Box Jumps 24/20” 100 Toes to Bar or Sit Ups 100 Front Squats 35/25kg 100 Push Press 35/25kg 100 foot HS Walk / Bear Crawl

Friday 9th October 2020

2 Rounds, 5 min rest between rounds: 200m Run Then 12 Power Cleans 42.5/30kg, 4 Bar Facing Burpees 8 Power Cleans 50/35kg, 4 Bar Facing Burpees 4 Power Cleans 60/42.5kg, 4 Bar Facing Burpees 2 Rounds: 1:00 on each exercise - Work 40 sec, rest 20 sec - Flutter Kicks - Wall Walks - Tap Crunches - Floor Thrusters with Push-Up - Hollow to superman

Thursday 8th October 2020

5 Rounds (superset) 3 Front Squat 6 Back Squat 50% of 1RM 53% of 1RM 58% of 1RM 59% of 1RM 62% of 1RM 2 Rounds: 1:00 on each exercise - Work 40 sec, rest 20 sec - Flutter Kicks - Wall Walks - Tap Crunches - Floor Thrusters with Push-Up (same as burpee without jump) scale to knee push up - Hollow to superman (alternate sides to roll toward)

Wednesday 7th October 2020

Gymnastics skills EMOM x 3 rounds - working 30 sec, rest 30 sec Chin over the bar hold Handstand hold or DB OH hold Ring support hold or plank hold Reverse plank hold AMRAP in 12 min: 5 Pull Ups 10 Alternating DB Snatches 22.5/15kg 15 Toes to Bar 2 wall climbs 100m Run Core Strength (Summer Abs) 2 rounds: Level 1 :30 on/:15 off - Rotating Planks - Sit-Up Slides - Crossbody Mountain Climbers - Candlestick to Sit-Up Level 2 :30 on/ :15 off - Rotating Planks - V-Sit Slides - Crossbody Mountain Climbers - Candlestick to jump up

Tuesday 6th October 2020

DELOAD WEEK EMOM x 4 5 Overhead Squat 42.5/30kg 12/10 Cal Row 10 DB Hang Clean & Jerk 22.5/15kg 10 Wall Balls 5 Box Jumps 24/20” + 5 Ball Slams 15/12kg Rest

Monday 5th October 2020

Public Holiday WOD - 4:30pm Open Gym style with class For Time: 30 Double Unders, 30 Push Ups 60 Double Unders, 30 Shoulder to Overhead 50/35kg 90 Double Unders, 30 Alternating Front Rack Lunge 60 Double Unders, 30 V Ups 30 Double Unders, 30 Burpees

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