A.
Every 3 minutes for 12 minutes
3x Deadlift – T&G
*can not stop at bottom.
B.
Amy Bennett’s WOD
“DT”
5 rounds for time
12 Deadlifts 70/50
9 Hang Cleans
6 Push Jerks
*use the same weight for all 3 movements/weights scaled to suit
A.
Back Squat
10-10-10 (start around 60-70%)
Rest 2-3minutes between sets
B.
“Coach Karl”
Mini Triple 3
1k Row
100 DUs
1Mile Run
Terry Barnett WOD
“The T Dog”
21 Power Cleans 60/40
21 Pull Ups
21 Dead Lifts 100/70 (throw a 20/15 on each side of barbell)
Run 800m
15 PCs
15 PUs
15 DLs
Run 400m
9 PCs
9 PUs
9 DLs
Run 200m
3 PCs
3 PUs
3 DLs
Run 100m
Andy O chose…
“Filthy Fifty”
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 16/12
50 walking lunge
50 Knees to elbows
50 Push press, 20/15
50 Back extensions
50 Wall balls 9/7
50 Burpees
50 Double unders
GI’s Chose….
A) take 10 mins to build to and establish a 1 rep max box jump.
B) 800m row
Then
10-8-6-4-2
Clean 90/70
Strict Pull up
Then
800m Run
Coach James Chose
A.
Back Squat
3-3-3-3-3-3
(Working set from the start 85%)
B.
In Teams of two, alternating rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Goblet Squat 32/24
10 Wall Balls 9/7
Coach Kim’s Chose
A.
4×4 deadlift touch & go
Then 1 set of 10 reps at same weight dropped at the top for each rep
B.
3 rounds for time using 24kg/ 16kg kettle bell:
6 KB clean & jerk (both kbs)
50m farmers walk (both kbs)
6 KB snatches per side
50m farmers walk
12 KB swings
50 farmers walk
CLASS
Opens WORKOUT 15.5
27-21-15-9 reps for time of: Row (calories) Thrusters 43/30
EXTRAS
Pull ups
Add weight throughout the following ladder to ensure intensity.
5-4-3-2-1-2-3-4-5
Banded pull ups to scale.
SATURDAY – 24/12/16
CLASS
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
Run 400 Meters
15 Power Cleans 80/60
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
EXTRAS
Overhead Squats
Choose a weight that you can manage all sets with sound technique but that still challenges you.
A. 2 sets of 5 reps- 3 […]
CLASS
In teams of two, complete:
100 Pull-Ups
200 Meter Farmer’s Carry 32/24
100 Wall Ball Shots
200 Meter Farmer’s Carry
100 Burpee Box Jump-Overs 24/20
200 Meter Farmer’s Carry
(Farmer carry- Swap how many times as you like)
EXTRAS
“The Bro Sesh”
3 sets of 8-10 reps
Dumbell bicep curl
3 sets 8-10 reps
Dumbell tricep extensions