Handstand push up technique
Metcon
18min AMRAP
3 bar mucle up
5 HSPU deficit (20/10 plates)
7 Deadlift 100/70
Finisher
3min ME sit up
Olympic Lifting
Cluster
5-5-5-5-5
Tag: 3 position snatch
Saturday cardiooooo
Metcon
FOR TIME
Row 1km
1.6km run
50 wall ball
Assault bike RPM attempt 120/80
15 rope climb 14ft
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
For time
Assault bike 30/25 cal
20 squat clean 45/30
15 bar facing burpee
*perform squat clean unbroken touch and go or 5 wall ball penalty applies
Olympic Lifting
OHS
1-1-1-1-1-1
Member of the Month WOD
The ‘Mark’
PARTNER WOD
Complete as many rounds as possible in 25 mins of:
20 Synchronized Burpees
20 Front Squats, 60/40 kg
20 Handstand Push-ups
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Monday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Strict pull up
3 x 3
AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD (Testing starts today)
For the next two weeks we will be testing our 1RM lifts and also numerous bench mark WODs. Ensure you attend as many sessions as possible to obtain your results moving forward in our next strength cycles.
Strength
Deadlift
1-1-1-1-1
Metcon
For Time
30 CTB pull up
200m run
20 CTB pull up
400m run
10 CTB pull up
600m run
Olympic Lifting
Snatch
1-1-1-1-1
Wednesday WOD
Metcon
25min AMRAP
3 ring muscle up
6 deadlift 120/80
9 HSPU deficit 20/10kg plates
Olympic Lifting
Snatch balance
3-3-3-3-3
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
For Time
30-25-20-15-10
Kettlebell swing 24/16
Toes to bar
Double unders
Olympic Lifting
Squat clean
5-5-5-5-5
Monday WOD
With the 2018 Open now behind us, its a great opportunity to get super consistent and focused on our weekly training schedule.
Strength
Bech press
5/3/1 75%, 85%, 95%+rep
3 Rounds For Time
400m run
15 shoulder to overhead 45/30
12 toe to bar
Olympic Lifting
Snatch
1-1-1-1-1