Monday

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

 

Rest 6 minutes 

 

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

 

Rest 6 minutes 

 

4 AMRAP

21-15-9

DB [email protected]/15kg

Pull-Ups

Score = Lowest Scoring Round

Tuesday

EMOM 10

3 Squat Cleans@70/80% of 1RM Clean

 

4×10 Deadlift@50/60% of 1RM Deadlift

(Rest 2minutes between sets)

 

4×12 DB Shrug

(Rest 2minutes between sets)

Wednesday

For Time:

21-15-12-9-6-3

Calorie Row

Over Erg Burpee

 

Rest 15 minutes 

 

For Time:

3-6-9-12-15-21

Over Erg Burpee

Calorie Row

Score = Combined Time 

Thursday

Skill: Ring Muscle Up

or

A. 1 Max Set of Ring Muscle-Ups

B. 5 sets @50% of Reps Achieved in A.

 

5 Rounds

14 Press-Ups

12 Strict HSPU’s

10 Strict T2B

Friday

For Time:

3 Rounds

12 Burpees

48 Double-Unders

12 Hang Clean@60/40kg

24 Pull-Ups

Score = Time

Saturday

7 AMRAP

2,4,6,8,10……….

Power Snatch@60/40kg

Bar Muscle-Ups

2,4,6,8,10……….

Score = Reps

 

Rest 10 minutes 

 

7 AMRAP

2,4,6,8,10……….

DB Push [email protected]/15kg

Pistol (Both Legs = 1Rep)

Score = Reps

 

Monday

Christmas Day

Eat 5 mince For Time or Run 5k, if you have a weighted vest put it on! FYI Do not try both of these at the same time!

Tuesday

For Time:

“Isabel”

30 Power Snatch@60-40kg

Score = Time

 

5×5 Back Squat@80%

(Rest 2minutes between sets)

Wednesday

For Time:

3 Rounds

20 [email protected]

20 Pull-Ups

20 Over Bar Burpees

Score = Time

 

Rest 10minutes 

 

For Time:

40 Pistols

30 Power Cleans@60-40kg

20 HSPUs

10 Ring Muscle-Ups

Score = Time

Thursday

4X8 DB Z Press

(Rest 2minutes between sets)

 

4X8 DB Bench Press

(Rest 2minutes between sets)

 

4X12 Ring or Bar Dips

(Rest 2minutes between sets)

 

4X12 Single Arm DB Row

(Rest 2minutes between sets)

Friday

A.

Work up to a 1RM C&J

 

B. 

6 X 1 Clean +  1 Hang Clean + 1 Jerk@80-90% of weight achieved in A.

(Rest 2minutes between sets)

 

After Class Extra:

5X5 Front Squat@80%

(Rest 2minutes between sets)

Saturday

In Pairs

Relay

AMRAP 12

20 Wallballs@9/6kg

20 Alternating DB [email protected]/15kg

Score = Reps

 

Rest 10minutes

 

In Pairs

Relay

AMRAP 12

12/10 Calorie Row

8 Over Erg Burpee

Score = Reps

Sunday

Woo’s Birthday Workout

10am

No limit to numbers!

Thruster Ladder

Elite

10@60/40kg

8@70/50kg

6@80/60kg

4@90/65kg

2@100/70kg

 

Gold

10@50/35kg

8@60/40kg

6@70/50kg

4@80/60kg

2@90/65kg

 

Silver

[email protected]/30kg

8@50/35kg

6@60/40kg

4@70/50kg

2@80/60kg

 

Bronze

Gold

10@35/25kg

[email protected]/30kg

6@50/35kg

4@60/40kg

2@70/50kg

 

In Pairs

For Time:

“Woo” Bear Complex@60/40kg

5 Rounds Each

Complete 7 Unbroken Sets of this Complex in  an I GO YOU GO fashion!

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

1k Row

 

100 Pull-Ups

 

1k Row

 

“Woo” Bear Complex@60/40kg

5 Rounds Each

Complete 7 Unbroken Sets of this Complex in  an I GO YOU GO fashion!

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

Monday

For Time:

3 Rounds

20 STOH@60/40kg

20 T2B

Score = Time

 

Rest 10minutes 

 

For Time:

3 Rounds

20 Front Squats@60/40kg

20 Pull-Ups

Score = Time

Tuesday

For Time:

10 Power Clean@70/50kg

8 Power Clean@80/55kg

6 Power Clean@90/60kg

4 Power Clean@100/70kg

2 Power Clean@110/80kg

Score = Time

Wednesday

AMRAP 6

3,6,9,12,15,18………

T2B

Burpees

Score = Reps

 

Rest 10minutes 

 

AMRAP 6

3,6,9,12,15,18………

Pistols (1reps = both legs)

Burpees

Score = Reps

Thursday

Work up to a 1RM  Bench Press

 

In Pairs

For Time:

50-40-30-20-10

Calorie Row

Alternating DB [email protected]/15kg

Over Box Jumps@24/20″

Wallballs@9/6kg

Score = Time

Friday

For Time:

In Pairs 

12 Rounds

12 T2B

12 Thrusters@80/60kg

12 Pull-Ups

12 HSPUs

12  Syncronised Down Ups

12 Hang Power Clean@80/60kg

Score = Time

Saturday

7 AMRAP

7 Bar Muscle-Ups

7 Front Squats

Score = Reps

 

Rest 10minutes 

 

7 AMRAP

7 DB STOH@30/22.5kg

14 Pull-Ups

Score = Reps

Monday

20 Minute Time Cap

 

For Time:

“Angie”

100 Pull-Ups

100 Press-Ups

100 Sit-Ups

100 Squats

Score = Time

 

Or

 

Scale

For Time:

10 Rounds

10 Pull-Ups

10 Push-Ups

10 Sit-Ups

10 Squats

Score = Time

Tuesday

C&J Singles

3X5@60%

3X3@70%

2X2@80%

2X1@90%

(Rest 2minutes between sets)

 

6X5 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

12-9-6

Hang Snatch@60/40kg

Pull-Up

36-18-12

Score = Time

 

Rest 10minutes

 

7 AMRAP

12 KB Swings@24/16kg

8 Single Arm KB OH Squat@24/16kg (Right)

12 Burpees

8 Single Arm KB OH Squat@24/16kg (Left)

Score = Reps

 

Note:

Scale OH Squat to Goblet

Thursday

For Time:

50-40-30-20-10

Calorie Row/Ski Erg/Assault Bike

Wallballs@9/6kg

Score = Time

 

Rest 10minutes

 

For Time:

In Pairs

100-80-60-40-20-10

Double-Unders

Over Box Jumps@24/20″

Score = Time

Friday

6X5 Bench Press@80%

(Rest 2minutes between sets)

 

6X8 Single Arm DB Row

(Rest 2minutes between sets)

 

5 Rounds

For Quality:

6 Strict T2B

8 Strict KB Press@24/16kg

10 Chin-Up

12 Press-Up

Saturday

For Time:

10-1

Power [email protected]/30kg

T2B

Score = Time

 

Rest 10minutes

 

For Time:

10-1

[email protected]/30kg

Pull-Up

Score = Time

Monday

3 Rounds

For Time:

32 DB [email protected]/15kg

16 Pull-ups

32 Burpees

Score = Time

 

In Pairs

For Time:

Calorie Row

25-20-15-10-10-15-20-25

(can only change after each segment completed)

Score = Time

Tuesday

6X1 Snatch + 2 Hang Snatch

(Rest 2minutes between sets)

 

AMRAP 12

30-20-10

Alt KB Snatch@24/16kg

Double Unders

Wallballs@9/6kg

Score = Reps

 

Extra Credit:

5X5 Back Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

21-15-9

OHS@50/35

Over Bar Burpee

T2B

Score = Time

 

Rest 10minutes 

 

Run 5x400m

(Rest 2minutes between attempts)

If you’re feeling strong take a Sandbag, Slamball a friend or any other odd object you fancy transporting!

Thursday

6X5 TNG Power Clean + Push Jerk@70/80% of 1RM Power Clean + Push Jerk

(Rest 2minutes between sets)

 

5X5 Strict Press@80%

(Rest 2minutes between sets)

 

Extra Credit:

5X12 FR Alt Reverse Lunge

(Rest 2minutes between sets)

Friday

Bar Muscle-ups 10 EMOM Pick a rep range you can maintain for 10minutes. Work on efficiency of the moment, getting higher, pulling less!

 

6X3 Bench Press@80%

(Rest 2minutes between sets)

 

5X8 Strict Pull-up

2seconds up

2seconds hold chin above bar

2seconds down

(Rest 2minutes between sets)

 

10-1

Strict T2B

Strict HSPUs

Saturday

For Time:

10-1

Hang Power Clean@70/50kg

Wallballs@14/9kg

Score = Time

 

Rest 8minutes

 

For Time:

10-1

HSPU

C2B

Score = Time

 

Rest 8minutes

 

For Time:

10-1

Pistol (both legs = 1rep)

Burpee

Score = Time