WENDLER

Shoulder Press

GYMNASTICS

4 sets of 3 Muscle Ups

*Rest as little between reps if you need to break up the set.

*Rest 90 seconds between sets.

WOD

15/12/9/6/3 of:

Front Squats - 60/40kg

Burpees Over the Bar

Toes to Bar

Time Cap: 16 minutes

SNATCH

Squat Snatch (Power Snatch)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

*Re-Set each repetition at the bottom.

WENDLER

Deadlift

WOD

4 rounds for time of:

5 Ring Dips

10 Power Snatches - 40/30kg

15 Box Jumps - 24/20"

Time Cap: 14 minutes

WENDLER

Bench Press

BARBELL CYCLING

12/9/6/3 Thrusters @50/35kg

*All sets done un-broken.

WOD

40 Wall Ball Shots - 20/14lb

40 Deadlifts - 70/50kg

10 Hang Power Cleans - 70/50kg

10 Shoulder to Overhead - 70/50kg

600m Run

20 Wall Ball Shots

20 Deadlifts

5 Hang Power Cleans

5 Shoulder to Overhead

400m Run

For time.

Time Cap: 20 minutes

WENDLER 

Back Squat

GYMNASTIC CONDITIONING

10/9/8/7/6/5/4/3/2/1 - Pull ups

60m Run

*Keep the Pull ups STRICT if you believe you can complete all sets under the time cap.

Time Cap: 10 minutes

WOD

0:00 - 7:00min

A.M.R.A.P of:

9 Handstand Push ups (Hand Release Push ups)

12 Box Jump Overs - 24/20"

10:00 - 17:00min

A.M.R.A.P of:

20 Walking Lunge Steps

2 Rope Climbs

WENDLER

Shoulder Press

BARBELL CYCLING

10/8/6/4/2 - Snatches - 50/35kg

For time

*Rest as needed between sets.

*Scale weight if needed.

Time Cap: 8 minutes

WOD

"Grace"

30 Clean and Press' - 60/40kg

For time

Time Cap: 10 minutes

CORE

3 rounds of:

20 GHD Sit ups OR Weighted Sit ups - 20/10kg

1 minute Plank

WENDLER

Deadlift

GYMNASTIC CONDITIONING

Muscle ups

Pick one:

4 Unbroken sets of 5

4 Unbroken sets of 4

4 Unbroken sets of 3

4 Unbroken sets of 2

WOD

Buy in:

800m Run

Then straight in to,

4 rounds of:

30 Double Unders

12 toes to Bar

30 Double Unders

15 Hand Release Push ups

For total time.

Time Cap: 16 minutes.

WENDLER

Bench Press

BABELL CYCLING

3 sets of:

12 Push Press' - 50/35kg

Rest 1 - 2 minutes between sets.

WOD

A.M.R.A.P in 12 minutes of:

8 Shoulder to Overhead - 30/20kg - 40/30kg - 50/35kg - 60/40kg - 70/45kg

60m Run

30 Air Squats

*if you complete the set of 70/45kg, continue at the same weight.

WENDLER

Back Squat

GYMNASTIC CONDITIONING

Advanced - 5 sets of 12 Unbroken Handstand Push ups

Intermediate - 5 sets of 8 Unbroken Handstand Push ups

Beginners - 5 sets of 4 Unbroken Handstand Push ups (Use ab mat or scale as needed)

For time.

*Rest as needed between sets.

WOD

0:00 - 9:00min

21 Chest to Bar Pull ups (Pull ups)

15 Overhead Squats - 60/40kg

12 Chest to Bar Pull ups (Pull ups)

9 Overhead Squats - 60/40kg

For time.

12:00 - 14:00min

Max rep Ha...

MOBILITY

10-15 minutes of mobility drills from your tool box.

WOD

2 rounds for time of:

25/15 Calorie Assault Bike

400m Run

15 Burpee Box Jump Overs - 24/20"

25/15 Calorie Row

400m Run

15 Burpee Box Jump Overs - 24/20"

Time Cap: 25 minutes

______________________________________________________________________________________________

              Congratulations to the FITTEST TEAM IN THE CENTRAL WEST, you guys were awe...

GYMNASTIC CONDITIONING

6-12 Hand Release Push ups

E.M.O.M for 8 minutes

WOD

50/30/10 - Box Jumps - 24/20"

5/3/1 - Rope Climbs

Time Cap: 10 minutes

CORE

3 rounds of the giant set:

20 second L-Sit

20 Weighted Sit ups

40 Second Plank

*Move with purpose between exercises.

*Rest 2-3 mnutes between rounds. 

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