GYM is closed due to LOCKDOWN HOME/PARK WOD 5 x 3 min rounds, each round for time Run 400m 7 Burpee broad jumps Rest the remainder of the 3 min then start the next round on the 3 min mark Or if it’s raining and you don’t want to get wet For Time: 10-20-30-40-50-60-70-80 Double Unders (singles with a tall jump/if you don’t have a rope, lateral hops over something - find something to jump over) 1-2-3-4-5-6-7-8 Burpees Extra Gains 150 Band Pull Aparts or 75 Prone (face down) Sno

GYM Closed due to Lockdown AMRAP in 20 min - either do this with a partner (you go, I go - whole round each) or work:rest 1:1 ie. if one round takes you 2 min, rest 2 min before you go again 6 Handstand Push Ups (Pike HSPU/Push Ups or Single Arm DB Push Press each side) 8m DB OH walking lunge (Alternating Jumping Lunges) 10 V Ups (Tuck crunch/sit up) 12 Mountain Climbers Extra Gains 3 Rounds of: 21 DB Squats (use a DB or any weight if you have one 15 weighted sit ups (use you

5RM Pause Back Squat (2sec) Then, Max reps, 90% (of 5RM) Primer 3 Rounds every 90sec of: 1 Pause (knee) Squat Snatch + 1 Squat Snatch "Amanda .45" Option 1: 13-11-9-7-5 reps for time of: (17min CAP) Ring Muscle-ups Squat Snatches, 45kg (30kg) Option 2: 13-11-9-7-5 reps for time of: (17min CAP) 12 Burpee Pull-ups each round Squat Snatches, 45kg (30kg)

WOD EMOM for 15mins of: Min 1: 1 Deadlift, increasing weight Min 2: 5 Bench Presses, increasing weight Min 3: Rest Metcon AMRAP in 16mins of: Run 400m 80 Double Unders 20 Toes to Bar

Team WOD (teams of 3 or 4) 5 x 4-minute rounds for cals on the rower: All team members each complete 10 Alternating DB Snatches 22.5/15kg 20 Ball Slams 15/12kg Max Calories on any machine in the remaining time -All team members work at the same time on the snatches and ball slams. -One person working at a time on the machine & whoever finishes the snatches and slams first can start on the machine ahead of their teammates.

"MURPH" For time: Run 1600m Then, 100 Pull-ups 200 Push-ups 300 Squats Then, Run 1600m

EMOM for 12mins of: Min 1: 5 Deadlifts, increasing Min 2: Handstand Hold Practice (either away from or against wall) Min 3: Rest Met Con 21-15-9 reps for time of: Deadlifts, 110kg (75kg) Box Jumps, 24" (20") 15-12-9 Wall Walks

6 Rounds every 2 mins of: 1 Squat Clean + 1 Front Squat + 1 Jerk -Increasing weight Met Con For time: 30 Clean & Jerks, 50kg (35kg) 30 Toes to bar 30 Snatches, 50kg (35kg)

HAPPY BIRTHDAY BEN!!!! Complete 1 set every 2 mins of: 4x7 Push Press -Increasing weight Met Con 5 x 2-minute rounds for reps of: 15m OH Walking Lunge, 20kg (15kg) plate Max HSPU in the remaining time -Rest 1-minute between rounds

WOD 7 Rounds every 90sec of: 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat -Increasing weight Met Con For time: 15 Pull-ups 80 Sit-ups 15 Pull-ups 60 Air Squats 15 Pull-ups 40 Sumo Deadlift High-pulls, 45kg (30kg) 15 Pull-ups 20 Shoulder to Overhead, 45kg (30kg)