TUES WOD 30/4/2013

A)
Snatch@Hip 3,3,3

Snatch 1,1,1,1,1


B)
10 Min AMRAP
10 TTB
15 Box Jumps
30 Double Unders

MON WOD 29/4/2013

A)
20 Mins to Reach a Heavy 5 Rep Back Squat.

B)
4 RFT
Run 200Mtrs
10 HPC 60kg(40kg)
10 HSPU

SUNREST DAY 28/4/2013

SAT WOD 27/4/2013

A)
20 Minutes to find a Heavy Clean,     Power or Squat.

B)
3 Rnds For Time
7 Thrusters 60kg(40kg)
8 Ring Dips
30 Double Unders

FRI WOD 26/4/2013

A)
Press           1,1,1,1,1
Push Press  3,3,3,3,3
Push Jerk    5,5,5,5,5

This is done as a complex 1 Press + 3 Push Press + 5 Push Jerks a Split Jerk is Ok! Start light work your way up.

B)
8 Min AMRAP
Power Clean
Box Jump
42.5kg(30kg)

Reps are 1,2,3,4,5,6...........Get as far as you can in the 8 Minutes.

THURS ANZAC DAY 25/4/2013

Reminder only 1 WOD Today ANZAC Day 9am. Team WOD.

WED WOD 24/4/2013

A)
Back Squats 3,3,3,3,3

B)
5 Min AMRAP
Muscle Ups or Pullups

C)
7 Min AMRAP
3,6,9,12,.....
Ground to Overhead 60kg(40kg)
Toes To Bar

TUES WOD 23/4/2013

A)
Snatch @ Hip 3,3,3

Then Snatch 1,1,1,1,1

B)
3 Rnds for Time
30 KBS 24kg(16kg)
12 Front Squats 70kg(50kg)
30 Push Ups

MON WOD 22/4/2014

A)
Clean & Jerk,  20 Minutes to find a Heavy Single for the day.


B)
For Time
Run 400Mtrs
21 Burpees
21 Pullups
Run 400Mtrs
15 Burpees
15 Pullups
Run 400mtrs
9 Burpees
9 Pullups

SUN REST DAY 21/4/2013

SAT WOD 20/4/2013

A)
5x ME HSPU
or
5x Handstand Holds 

B)
Back Squats 3x3 ( Work up to a Heavy 3 then 2 two more sets same weight )

C)
12 Min AMRAP
Teams of 2, 1 Running 1 Snatching. Score number of Power Snatches
Run 100 Mtrs
Power Snatch 60kg(40kg)

FRI BENCHMARK DAY 19/4/2013

Pick one of these lady's that you didn't take for a spin last week.


"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dips



"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups






"Jackie"
Row 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups 

THURS WOD 18/4/2013

A)
Hang Snatch@ Hip 3,3,3,3,3

B)
Push Press 3x3

C)
3 Rnds For Time
25 KBS 24kg(16kg)
25 Box Jumps 
25 DoubleUnders

WED WOD 17/4/2013

A)
Front Squats 5,5,5,5,5

B)
Run 800 Mtrs
Then 3 Rnds
15 Deadlifts 100kg(80kg)
20 Wall Ball 10kg(6kg)

TUES WOD 16/4/2013

A)

3x ME Muscle Ups or  Pullups
Followed by 20 Hollow Rocks 

B)
Clean & Jerk 15 Mins To a Heavy Single

C)
12 Min AMRAP
7 Shoulder to Overhead 50kg(35kg)
7 Burpees

MON WOD 15/4/2013

A)
Snatch 2,2,2,1,1,1,1


B)
5 Rnds For Time
5 Wall Walks 
9 Hang Power Cleans 70kg(50kg)
30 Double Unders

SUN REST DAY 14/4/2013

SAT WOD 13/4/2013

A)
Clean & Jerk 15 Mins to a Heavy Single

B)
Team "WOD".
For Time,.1 Athlete working 1 Resting. Split it up however you like.

3 Rnds
30 Power Snatch 42.5kg(30kg)
20 Push Press 42.5kg(30kg)
Then
3 Rnds
40 Burpees
30 TTB

FRI BENCHMARK DAY 12/4/2013

Your Choice of one of these lady's

"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dips


"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups

"Jackie"
Row 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups 

THURS WOD 11/4/2013

A)
4x ME  Muscle Ups
4x ME  HSPU
4x ME Hanging L Sit

B)
12 Min AMRAP
20 Wall Ball 10kg(6kg)
10 Ground To Overhead 60kg(40kg)
20 Push Ups 

WED WOD 10/4/2012

A)
Back Squats 20 Minutes to a Heavy Triple 

B)
3 Rnds For Time
15 Deadlifts 100kg(80kg)
20 Box Jumps
15 TTB 
20 KBS 24kg(16kg)

TUES WOD 9/4/2013

A)
Snatch 2,2, 2,1,1,1,1,1

Push Press 3,3,3

B)
10,20,30
Power Clean 30kg(20kg)
Thruster 30kg(20kg)
Double Under x2

MON WOD 8/4/2013

A)
20 Minutes including warmup, Work up
Clean+Front Squat+Split Jerk 7x(1+3+1)


B)
None of the following is for time,
20 Muscle Ups
30 Deficit HSPU 2x20kg Plates 
35 Ring Rows (Feet On Box)
40 Ring Pushups

Or
20 Muscle Up Progressions ( Feet on floor/Box?)
30 Pushups ( Pike Position on Box)
35 Ring Rows ( Feet on Floor)
40 Pushups Hands on 2x20kg Plates


Don,t just rush through this its not cardio! use the best movement you can. Now that the open is over ill throw this sort of thing in more often. This is to help you guys who don't have a pullup, muscle up HSPU etc get them, also some of you slip in and out of having a muscle up or HSPU these movements need to be practiced a lot if you want improvement or progress. If you can't do any of these movements I will have something you can do instead of that will make you a stronger human!

SUN REST DAY 8/4/2013

SAT WOD 6/4/2013

A)
Snatch @ Hip 3,3,3

Snatch 1,1,1,1,1

B)
Team WOD
Teams of 2
6 Rnds For Time 
15 Burpees
Sled Drag 50Mtrs AHAP
15 OHS 40kg(30kg)

One round each alternating until 6 Rnds are completed

FRI GAME DAY 5/4/2013

Workout 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of: 
45kg Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
20kg Thruster, 15 reps 15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

THURS WOD 4/4/2013

A)
Split Jerk 2,2,2,1,1,1,1

B)
9,6,3
Clean & Jerk 60kg(40kg)
Burpee Box Jumps
Muscle Ups

Don't worry if you cannot Muscle Up there will be a suitable substitution for ya!

WED WOD 3/4/2013

A)
Warm up then, Snatch 15 Minutes to get to a Heavy Single. 

B)
Push Press 3,3,3

C)
7  Min AMRAP
21 KBS
21 Double Unders

TUES WOD 3/4/2012

A)
Back Squats 3,3,3,3,3

B)
3 Rnds For Time
25 Wall Ball
20 Power Cleans 40kg(30kg)
15 Pullups