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Category Archive for: 'Uncategorized'
Monday 13 February

Part A

10 min EMOM:
ODD: 150m run
EVEN: 30 double unders + max TTB

Part B

Open Workout 15.5
27-21-15-9 reps for time of:
• Row (calories)
• Thrusters

Saturday 11 February

Part A

Skill Practice :
Freestanding Handstands.
Legless Rope Climbs.

Between 4 sets of Strict Handstand push ups.

Part B

Habanero
8 Dead Lifts
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
Max bar hoping Burpee’s in Remaining Time.

* Level 3 60/40, Level 2 45/30, Level 1 As light as you need to 25/20

1 min To complete All of the above work
1 min Off
x 10 Rounds

-Todays workout thanks to CFDownunder-

Friday 10 February

Part A

Front squats
EMOM until failure:
1 rep starting @ 60% of 1RM, ascending in weight each set

Part B

3 Rounds for time:
50 double unders
1 x 5m Dumbbell Overhead Walking Lunge
10 Dumbbell Cleans
1 x 5m Dumbbell Overhead Walking Lunge
10 Burpee Pull up

Thursday 9 February

Part A

Overhead squat
Build up to a heavy single for today.

Between sets work on Muscle up drills.

Part B

15 min AMRAP
2,4,6,8,10,12….
Toes to bar
Box jump
Push up
5,10,15,20,25,30….
Cals on the rower

Wednesday 7 Feb

Part A

E2MOM 10min (5 Rounds)
Tap and go Snatch 6 rep 50/30kg + 1 Rope Climb

Part B

Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts 102/70kg
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Tuesday 7 January

Part A

3 attempts at each of the following:
Max distance handstand walk (Scale to max shoulder taps, chest to wall)
Max set of Unbroken Dips
*rest 50 sec max between sets.

Part B

10 min AMRAP:
5 Deadball ground to shoulder 55/35kg
10 Kettle bell Snatch (5 each arm) 24/16kg
4 x 10m, 1 arm Kettle bell overhead carry 24/ 16kg
4 x 10m walking lunge + 2 burpee each length

Part C

3 Rounds for quality:
10 + 10 sec hold back extension
10 V-snaps
20 sec Dish hold

Shout out to these lovely ladies who competed in the HTOWN THROWDOWN over the weekend.
Tegan 2nd, Kelsey 5th great work

Monday 6 February

Just 1 class today – 8am. Happy long weekend!

Running Clock

AMRAP 12 min
10 Shoulder to Overhead 43/30kg
8 Bar facing Burpees
400m run

-Rest 5 min-

AMRAP 10 mins
10 Thrusters 43/30kg
8 Pull ups
200m run

-Rest 5 min-

AMRAP 8 mins
10 Hang Clean 43/30kg
8 Toes to bar
150m run

Saturday 4 February

Saturday Session!

Part A

Partner wod
3 Rounds for time:
60 Wall ball toss 1 for 1
50 Deadlift + Front rack hold 50/30kg
40 Push press + Overhead hold 50/30kg
30 Syncro Air squats
20 HSPU + Handstand hold
*Share all reps
*Hand tag to change working partner
*2 bars per partner

Part B

2 RFT:
200m Run
-Rest :30
:30 max effort T2B
200m Run
-Rest :30
:30 max effort 10m Burpee shuttle
200m Run
-Rest :30
:30 max effort Double Unders
*Record max reps

Friday 3 February

4 Rounds

Min 1 Max effort Air bike Cals
Min 2 Max effort burpee to 5 inch target
Min 3 10 Battle rope wips + 5 fat rope skips
Min 4 – Rest
Min 5 Max effort Row Cals
Min 6 Max effort Power clean 60/40kg
Min 7 2 Sled pull + 2 push 10m
Min 8 Rest

Thursday 2 February

Part A

8 min EMOM:
Min 1: Row max cals
Min 2: Strict Pull up

Part B

For time:
1km run buy in
4 Rounds of:
1 Rope Climb
5 Push ups
10 Thrusters 50/30kg
1km row buy out