The WOD's


WOD: Monday

Front Squat 7-7-7-7

Increment as far as possible in 12mins of:
Wall Ball 9/6kg (3-6-U9-12….)
Run short loop


WOD: Saturday

Partner Workout:
5 min. Air Bike/Flexed Arm Hang
Rest 1 min.
5 min. Push-up/Deadlift Hold 80/55kg
Rest 1 min.
5 min. Row/Push-up Hold
Rest 1 min.
5 min. T2B/Overhead Squat Hold 20/15kg


WOD: Friday

Four rounds for load/time:
Run 400m
15 Unbroken Hang Power Cleans
15 Pull-ups


WOD: Thursday

A. Overhead Squat 10-10-10

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
15 Burpees


WOD: Wednesday

In 30 minutes:
Run (big loop)
then (in remaining time)
13 Push-ups
9 Toes to Bar
5 Deadball Over the Shoulder 45/30kg


WOD: Tuesday

Five supersets:
Front Rack Reverse Lunge 8 reps (per leg)
Max Strict Pull-ups

21-15-9 reps for time of:
Row or Air Bike Calories
(3x) Air Squat 63/45/27


WOD: Monday

For time:
2 Dumbbell Push Press 22.5/15kg
50 Double-unders
4 Dumbbell Push Press
45 Double-unders
6 Dumbbell Push Press
40 Double-unders
8 Dumbbell Push Press
35 Double-unders
10 Dumbbell Push Press
30 Double-unders
12 Dumbbell Push Press
25 Double-unders
14 Dumbbell Push Press
20 Double-unders
16 Dumbbell Push Press
15 Double-unders
18 Dumbbell Push Press
10 Double-unders
20 Dumbbell Push Press
5 Double-unders

WOD: Saturday

WOD: Saturday

EMOM x 30:
1 Clean & Jerk (heavy)
3 Burpees (over the barbell)
5 Wall Balls 9/6kg
*Choose your own weight.

*I will be doing some Olympic Weightlifting at 8:00am for anyone who would like to join me. Please note that this will be a semi coached session as I will be lifting myself. All abilities welcome. Cheers, Chris.


WOD: Friday

Five rounds, each for time of:
Row 400m
200m Deadball carry 30/20kg

Rest as necessary between rounds.



WOD: Thursday

“Cherry Pickers Delight”
Run (to weir and back)
100 Overhead Squats 40/30kg
*Perform 12 Pull-ups each time you break the squats.
*Advanced athletes are encouraged to scale up to C2B/Bar Muscle-ups.