30.12.13 - 5.1.14

Monday 30.12.13 (9:30am ONLY)

Focus

10-10-10
Deadlift (FORM over WEIGHT - Perfect every rep)
Pick a Weight you can lift for 3 sets of 10.
(10 mins CAP - 3 min a set approx.)

WOD (For Time)

10-9-8-7-6-5-4-3-2-1
Dead-ball Slams (20) x Double Reps
Box Jumps (24/20)
1st Drive Way Farmers Carry (2 x 10kg-20kg plates) between each set

(30 min cap)

Mobility/Finisher

Hip Flexor Stretch on SB - 2 min each side
Finisher: 30 burpees for time

Tuesday 31.12.13 - CLOSED
Wednesday 1.1.14 - CLOSED

Thursday 2.1.14

Focus

Warm up the movements (learn a SCALED option if need be)

WOD

3- Rounds

10 – HSPU (Box HSPU or pushup)
20 – V - Situps
30 – Jumping Squats holding a MB or Deadball (10/6)
20 – Hang Clean (60/40)
10 – Alternating DB Snatch (Your weight choice based on ability)

Core

SB Crunch
Prone Cobra
60/60 x 3

Friday 3.1.14

Focus

Strict Press

5-5-5-5-5

WOD (for time) 

400M RUN

Then complete
8 Rounds
10 SDHP (40/30)
10 Push ups

Then finish with

400M RUN

(25 min time cap)

Core
75 Hip Extensions
75 X-over crunches

Saturday 4.1.14

Focus

Warm up the loads for the Squat Clean (find a workout weight you are capable of)

WOD

20 min ODDS and EVENS EMOM
3 – Squat Clean (70/50)
10 – Chest to bar Pull ups


–Rest 5 min– Then in Heats of 6 people at a time

1000m Row (For time)
Max Effort 1000m Row

-Then- 

Mobility 

10 mins

Sunday 5.1.14

WOD

3 Rounds
1 min Row (Calories)
1 min Burpee
1 min Sprints
1 min KB Swings (24/16)
1 min REST

– REST – 5 mins

Power Clean

10×2 on the minute.
2 reps on the minute for 10 sets. Touch and Go.

Core

SB Crunch
Wall Sit

Monday 6.1.14

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Tuesday 7.1.14

Focus

Find your 5RM DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans (65/45) 
14 x KB Swings (24/16)

Core

TVA 

Hip Extension

Wednesday 8.1.14

Focus

1.6km run 

WOD

Thruster (Add one rep each round)
Double Under x 2 reps each round

15 minute AMRAP

Core

Plank L

Plank R

Plank

30:30:30 x 3

Thursday 9.1.14

Focus

Work on your Snatch Technique

WOD

25 min EMOM

12 Cal Row
12 Snatch (35/20)
12 Burpees

Core

Mobility 10 minutes

Friday 

16.12.13 - 22.12.13

Monday 16.12.13

Focus
Strict Press
3-3-3-3
Rest 60 seconds only between attempts

Bench Mark WOD

Barbara

Five Rounds for time:

20 Pull-ups (100)
30 Push-ups (150)
40 Sit-ups (200)
50 Squats (250)

(3-minute rest after each round)

Intermediate levels will do 4 rounds
Beginners will do 3 rounds for time

(30 minute TIME CAP) 

This is a TOUGH WOD enjoy it responsibly. Keep in mind your experience is not about HOW LONG you have trained but your exposure to this type of VOLUME... 

Live to train another day. This workout will come up again so you can start with BEG/INT and see how you respond and then try RX'd Next time... 

You have been warned haha

Core/Finisher
Mobility

Tuesday 17.12.13 

Focus 
5-5-5-5 Front Squat 

Work in groups on the racks. You go, they go

WOD

1a)
1 min Loading ROW MAX distance 
60 seconds rest
6 rounds (12 minutes) Distance is your score

1b)
400m Sprints
5 rounds (total working time is your score) 

Core 
Floor Crunch 
TVA

Wednesday 17.12.13

Focus

EMOM 5 mins
5 deadlift

WOD

EMOM 30 mins

1st min 10 HSPU
2nd min 20 Box Jumps
3rd min 15 Wall Ball

Core
Plank hold
Hip Extension holds

Thursday 19.12.13

Focus 
5min EMOM 
3 x Power Cleans 

Wod 
15min AMRAP 

1 Rope climb (3 b2s)
7 hang power cleans
10 KB swings 

Core 
LHT
prone cobra

Friday 20.12.13

Focus 
6mins to work on a 1rm Pull Up

Wod 

30:30:30:30 x 10 

Burpee Pull Up
Plyo push up 
V-sit up
Rest 

Core 
SB Crunch 
C's

Saturday 21.12.11

Focus 
Warm up - clean, press and squat

Partner WOD
20min AMRAP
1:1 - you go they go

3 x hang power clean (60/40)
3 x push press into (60/40)
3 x back squat (60/40)
Both run 200m 

Core 
30min 
mobility and free time!

Sunday 22.12.13

Focus
10mins to work on a heavy deadlift 

WOD
30min EMOM
5 Deadlift
10 Ring dips 
15 Dead Ball slams 

Core / finisher 
Double under practice - 100's club

December 9.12.13 - 15.12.13

Monday 

Roney (modified) 

200m Run
11 Thrusters
200m Run
11 Push Press
200m Run
11 H.R Pushups

4 rounds

Tuesday 

Focus
WARM UP - Squat clean 

WOD

30min EMOM 
1st - 5 x squat cleans 
2nd - 15 x Wall Ball 10/6kg
3rd - 20 x DB/MB slams 

Core / Finisher
Plank holds
L.H.T

Wednesday 

Focus 
15mins to work a weakness or a strength 
(Use your time wisely) 

Wod
15min AMRAP
Add a rep each round 

Pull up (any style)
KB swing (heavy)
Box Jump (20/24)

Core 
TABATA 
v- sit ups

Thursday 

Focus 
8min EMOM 
3-5 x snatch 
Power or Full

WOD
20:20 x 10 = 20mins 

Interval Sprint
Hang Power snatch (40/25)
Burpees 

Core 
SB pass through 
TVA

Friday 13.12.13

Focus 
15min to work on your OH Squat - warm up for wod. 

Wod 
10, 8, 6, 4, 2, 
OH Squat (45/30) 

50, 40, 30, 20, 10 
Touch Jumps

Core / finisher
60/60 x 3 
Pull up holds (rings or bar)
Push up holds (bottom)


Saturday 14.12.13

(In pairs - shared workload)

30 min cap
2.8km run (share)
Anyone unable to run can Row.

Then 

With remaining time. Work in teams on one bar to set a 8rm Deadlift. Total combine weight of your best 8rm Deadlift is your score.

Core
100 partner me sit-ups 
For time



Sunday 

Focus
Set up and work up to heavy loads 

1 rope climb
3 cleans 100kg/55kg
5 HSPU

18min AMRAP 

Core 
Stretch

4.11.13 - 10.11.13

Sunday 

100 reps total of each movement

Air squats
Dead Ball Over Shoulder

75 reps total of each movement

Sit-ups
Dead Ball Slams
KB/DB Clean (KB in each hand

50 reps of each movement

Push-ups
KB/db Snatch (alternating arms)

200m Farmers Carry (40/20)

Core
Go after a weakness!!


Saturday

Teams of 4

AMRAP in 15mins

1 Person is on the ROWER
1 Person does 50 x WPGTOH (20/15)
1 Person MAX Push Press (40/20)
1 Person MAX K2E 

The way this works is simple:

Your score TOTAL rowing distance and total reps of Push Press and K2E added together.

The person on the 50 WPGTOH dictates the change. Once they have completed all 50 WPG2OH you all rotate. You pass your scores on to the next person and keep a total count.

Core
Get into your tight areas from the week and your environment.



Friday

Focus
6mins EMOM
1 x P-Snatch 3 x OH squat

Workout

10,15,20,20,15,10
Wall Ball
Ring Dip
P-snatch (40/20)

Core
TABATA
X over crunch



Thursday

Focus
EMOM x 5 mins
1 x clean 3 x front squat
(Choose a load you can clean from floor)

Workout
"HELEN" 3 rounds for time 400m run
21 KB swings 
12 pull ups

Core
Lateral Heel taps
Prone cobra


Wednesday

Focus
1:1 (work:rest)
400m x 2 repeats

Workout
EMOM 20 mins

1st Min
2 x Power Clean + 1 x Jerk

2nd Min
20 x Box jumps

Core
Floor Crunch
TVA

60/60 x 3


Tuesday

Focus
Warm Ip movements for your long SPEED and POWER session!

Workout

20:40 x 8 rounds (32mins)
Lunge switch
Burpee DB press 
Double Unders
DB / MB slam

Core
Work a weakness or strength - Oly lift or gymnastic movement, core or stretch!! GET SOME!


Monday

Focus
HSPU practice
Warm up dead lift

"Dianne"
21,15,9
Dead Lift (100/70kg)
HSPU

Core
TABATA
Sit Ups

14.10.13 - 20.10.13

Monday 

Focus

Find your 5rm DIP

Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.

Workout

AMRAP in 12 minutes

 7 x Power Cleans
14 x KB Swings

Core

TVA 

Hip Extension 

Tuesday

Focus

Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability. 

Work on your weakest one... bands, strict, rings... etc 

Workout

25/15/10

SA DB/KB Push Press

Box Jumps

Burpee

For time..

Core

Russian Twist on SB

Prone Cobra

Wednesday 

Focus

Emom for 8 minutes. 80% of 1rm x 2 reps

Don't know your 1rm... then use a form of perceived rate of exertion. an 8 out of 10 should feel pretty close to it being VERY heavy! 

Workout

5/10/15/15/10/5 (30 min cutt off) 

BB Snatch (light) 

Tripel reps - Double Unders

V-sit ups

1st drive way run

Core

SB Flutter Kicks

C's

Thursday 

Focus

Deadlift/Pushup 30:30 x 5 (5 minutes) 

Workout

25:35 x 7 rounds (21 minutes) 

T2B 

Touch Jumps

KB SDHP

Core

Foam Roll and Stretch 

Friday

Focus

Push Press: Work on technique. Not Strength today.

Emom - 10 reps x 6 rounds

Workout

You go they go - 25 minute cut off

10 x SB Chest Press with DB/KB

10 Paces  x Walking Lunges with Plates (Hold on to chest or Over head) 

5 x Pull-up 

Core

30/30/30 x 3 rounds

Plant
Side Plank L
Side Plank R