The WOD's


WOD: Wednesday

EMOM for 30 mins:
1. Row 20/16 Cal
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest
*Add 1 calorie per round if you completed this workout successfully last time.


WOD: Tuesday

A. Drop Snatch + Snatch Balance + Overhead Squat
*Progressively discard the weaker lifts as you build in weight until you are left only with the OHS. Continue on to a heavy single.

B. For time:
50 Overhead Lunges 20/15kg
50 Burpees (onto weight plate)
50 Overhead Lunges

WOD: Monday

WOD: Monday

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

or, if your Cindy score is 15 rounds or better…

“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

image566 (1)

WOD: Saturday

*Please note that there is no Yoga session today.

AMRAP in 30 minutes:
Run 2 laps of the gym
Fireman’s carry 1 lap of the gym
*This is a partner workout.
*Both partners run together.
*The carry can be shared however you like.
*An individual version of this workout will be available for those who cannot carry another person.


WOD: Friday

For reps:
4 min. Wall Ball 9/6kg
3 min. Burpees (onto plate)
2 min. Toes to Bar
1 min. Rest
2 min. Toes to Bar
3 min. Burpees
4 min. Wall Ball


WOD: Thursday

A. 10 sets: Clean + Thruster + Front Squat + Jerk
*Build in weight across the sets.

B. 500m row.
*Once only – all out effort!


WOD: Wednesday

Ten rounds for reps and time of:
Run 200m
Max reps unbroken Double-unders (75 rep cut off)
10 sec. L-sit
*If you DU are inconsistent, you may choose a set number of reps rather than an UB set.


WOD: Tuesday

EMOM x 20 min:
1. Deadlift 3 reps
2. Push-up
*Maintain load/reps of your choice throughout.
*Re-grip each DL. No dumping.


WOD: Monday

Welcome back to Madi, Sean & Garr!

13-11-9-7-5 reps for time of:
Chest to Bar Pull-ups
Snatch 40/30kg
*Advanced athletes may scale up to Bar Muscle-ups/Snatch 50/35kg.


WOD: Saturday

Please note: No Yoga today.

For time:
25 Ball Slam
Run 100m (with slam ball)
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
100m Bear Crawl
25 Kettlebell Swing 24/16kg
Run 100m (with KB)
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
*Performed on a 400m course separated in 100m segments.