WARM UP
10 Minutes
Set up / Warm up with each movement
WOD
Partner wod
For time
10 Dead balls over shoulders RX-40/30kg ADV-50/40kg
20 Partner burpees
20/17/15 Cal bike
100m Banded run
20 dead ball O/S
30 Partner burpees
25/21/18 Cal bike
200m Banded run
30 Dead ball O/S
40 Partner burpees
30/24/20 Cal bike
300m Banded run
40 Dead ball O/S
50 Partner burpees
35/27/22 Cal bike
400m Banded run
36 Minute cap.
WARM UP
3x
10/8 Cal ski
6 Alternating dumbbell snatches
5 EB OHS
WOD
21 Minute ladder
1 Pullup ADV-CTB
1 Single arm devil press 22.5/15kg
1 OHS RX-40/30kg ADV-50/35kg
2
2
2
3
3
3
And so on…
STRENGTH & SKILLS
8×2
Back squats
HIIT
WARM UP
3x
8/7 Cal bike
8 Heavy Russian swings
10 BWS
WOD
Every 4 minutes x 8
8/7 Cal row
12 alternating dumbbell snatches 22.5/15kg
8/7 Cal ski
16 Dumbbell goblet squats
100m Run
3:30 Cap on each round.
WARM UP
2x
2 Minute bike (alternate every 20 seconds between 2-3 & 5-6 RPE)
5 EB Power cleans
5m Tiger crawls
WOD
For time
75 Power cleans RX-50/35kg ADV-60/40kg
After every 15 reps (including after the 75th rep) complete
21 Abmat situps
15 weighted box step over’s RX-1x 20/12 kg ADV-1x 24/16kg 24/20″
15/12 Cal row
24 Minute cap.
STRENGTH & SKILLS
8×2
Bench press
HIIT
WARM UP
2x
2 Minute row (Alternate every 20 seconds between 2-3 & 5-6 RPE)
6 Alternating Devil press
5m runway tiger crawls
WOD
6x
200m Run
20 KBS 24/16kg
20 Abmats
30 Alternating lunges
12/9 Cal bike
Rest 2 minutes after each round
36 Minute cap.
WARM UP
Every 2 Minutes x 3
50m Run
5 Dead ball GTO’S
5 Burpee Pullups
WOD
For time
400m Run
50 Single arm dumbbell STO’S 22.5/15kg
5 Rope climbs ADV-7
20/15 Cal ski
400m Run
40 DB STO’S
4 Rope climbs ADV-5
20/15 Cal ski
400m Run
30 DB STO’S
3 Rope climbs ADV-5
20/15 Cal ski
400m run
20 DB STO’S
2 Rope climbs ADV-4
20/15 Cal ski
35 Minute cap.
HIIT
WARM UP
Every 2 minutes x 3
50m Run
5 Dead ball GTO’S
5 burpee pullups
WOD
4x 6 Minute AMRAPS
8 Double KB Dead lifts 2x 24/16kg
8 Push press 40/30kg
8/6 Cal row
100m Run
Rest 2 minutes after each one.
WARM UP
6 Minute AMRAP @ 4-5 RPE
7/6 Cal row
5m duck walks
5 Kip swings
STRENGTH & SKILLS
20 Minutes
2RM Hang squat clean
WOD
7x
5 Hang squat cleans @ 75%
10 TTB ADV-15
10/8 Cal bike
22 Minute cap
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
7/6 Cal row
5m Duck walks
5 KIP swings
WOD
10x
12 HPC’S 40/30kg
10 Front squats
8/6 Pushups
8 TTB
7/6 Cal bike
Rest 1 minute after each round
37 Minute cap.
WARM UP
3x
6/5 Cal ski
5 EB Muscle snatches
5 EB Jumping back squats
WOD
19 Minute AMRAP
8 Power snatches 40/30kg
8 BBJO’S 24/20″
40 DU’S
50m run
STRENGTH & SKILLS
8×2
Front squats
HIIT
WARM UP
3x
6/5 Cal bike
8 Heavy Russian swings
3 Burpees to 6″
WOD
every 3 minutes x 10
8 Lateral burpees over dumbbell
10 dumbbell hang power snatches 22.5/15kg (4 each arm)
7/5 Cal ski
100m Run
2:30 Cap on each round, reverse order each time.
WARM UP
10 Minutes
Set up & warm up with each of the movements
WOD
Partner Wod
For time
4x
30 Pullups ADV-CTB
10 Synchro GTO’S RX-50/35kg ADV-60/40kg
30/25/20 Cal Row
Then
4x
20 Synchro Double KB front squats RX-2x 20/12kg ADV-2x 24/16kg
40 Abmat situps
30/25/20 Cal ski
40 Minute cap.
Skills Class
– Toes to bars
– Core work
– Opening up of shoulders & pecs
– Toes to bar strength & progression drills.