SEPTEMBER 2019
 

2 September 2019

STRENGTH - Hang Clean & Jerk 2RM (20 Mins)

WOD - For Time

3 Rounds 

400m Run

15 Strict Press @40/25K

30 Back Rack Step Ups @24/20" 

Then 5 Rounds 

200m Run (for time within 2 Minutes ea)

Scaling Options Available

3 September 2019

GYMNASTICS (High Vol. Mod Int) 

Tabata 

Ring Rows (feet on box)

Ring Dips


WOD - 15 MIN AMRAP

9 Dedlifts @70/55k

12 Pushups

15 Box Jumps @24/20' 

Scaling Options Available

4 September 2019

STRENGTH - OH Squat 3RM - (20 Mins) 


WOD - 21-15-9

DB Snatch R Hand @20/12.5k

DB Snatch L Hand

Pullups

Scaling Options Available

5 September 2019

WOD - DEATH BY CARDIO

Start at 5 Reps each minute, add a rep per minute until reps can't be met

Min 1 - Wall Balls @9/6k

Min 2 - 10m Shuttle

Min 3 - Burpees

Min 4 - American KB Swings @24/16k

Min 5 - Rest

CORE STRENGTH -  Plate Walking Plank for Time

Scaling Options Available

6 September 2019

GYMNASTICS (High Vol. Low Int) 

TABATA 

HS Shoulder Taps


WOD - 21-15-9

OH Squat @60/40k

Muscle Ups

Scaling Options Available

7 September 2019

STRENGTH - Power Squat Clean 1RM - (20 Mins) 

WOD - For Time

With a Running Clock at 0:00

BLACK & BLUE

5 Rounds for Time

10 Power Cleans @60/40k

At 15:00 Min Mark

HELEN - 3 Rounds for Time

400m Run

21 KB Swings @24/16k

12 Pullups

15 Min CAP

Scaling Options Available

9 September 2019

STRENGTH - Hang Snatch 2RM - (20 Mins) 


WOD - For Reps

10 Min AMRAP

3 DB Thrusters @2 x 20/12.5k

3 HSPU

3 Dedlifts @80/60k

10 Wall Balls @9/6k

2 Mins Rest Then

12 Min AMRAP

300m Run

20 KB Swings @24/16k

20 DB Push Press @2 x 20/12.5k

Scaling Options Available

10 September 2019

GYMNASTICS (High Vol. Mod Int) 

Tabata 

DB Strict Seated Shoulder Press @60% 1RM Strict Press Weight


WOD - 3-3-3-3-3-3-3

Power Clean & Jerk

Scaling Options Available

11 September 2019

WOD - 9/11 MEMORIAL WOD

2001m Run

11 Box Jumps @30/24" 

11 Thrusters @60/40k

11 Chest to Bar Pullups

11 Power Cleans @80/50k

11 HSPU

11 KB Swings @24/16k

11 Toes to Bar

11 Dedlifts @80/50k

11 Push Jerks @50/35k

2001m Row

Scaling Options Available

12 September 2019

CARDIO STRENGTH - 1k Row for quickest time

 

WOD - For Best Times

4 x 400m Run

Rest 2 Minute Between Each

Then 

DEATH BY 10 Metres

With continuous running clock

5 10 Metre Sprints

Add 1 x 10m Sprint each round until sprints can't be met in the minute. 

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

Power Clean 80% x 3 Reps x 5 Sets
Snatch Pull 80% (of Clean) x 3 Reps x 2 Sets
Hang Clean + Push Jerk 90% (of Power Clean) x 5+1 Reps x 5 Sets

Scaling Options Available

13 September 2019

GYMNASTICS (High Vol. Low Int) 

TABATA 

Chest to Bar Pullups


WOD - For Time

21 Power Clean @60/45k

21 Push Jerk

15 Hang Clean

15 Thrusters

9 Squat Clean

9 Push Press

Scaling Options Available

14 September 2019

RUOK PARTNER WOD 

4 Stations to align with 4 steps to a conversation

43 Calorie Row each - Buy In

43 Partner Dedlift @100/70k ... ASK

43 Synchronised Burpee Over Bar ... LISTEN

43 Synchronised Pullups ... ENCOURAGE ACTION

43 Synchronised Wall Balls @9/6k ... FOLLOW UP

43 Calorie Row each - Buy Out

The 43 reps symbolises RUOK's? founder Gavin Larkin, who lost his battle with cancer at age 43. 

Scaling Options Available

16 September 2019

STRENGTH - Front Squat 2RM - (20 Mins) 


WOD - ELIZABETH

21-15-9

Clean @60/40k

Ring Dips

Scaling Options Available

17 September 2019

GYMNASTICS (High Vol. Mod Int) 

TABATA - Toes to Bar


WOD - 6 Rounds for Time

6 Dedlift @60/45k

6 High Pull

6 Squat Cleans

6 Front Squat

6 Push Press

6 Back Squat

6 Burpees

Scaling Options Available

18 September 2019

STRENGTH - Strict Press 3RM

WOD - For Time

50-40-30-20-10

Double Unders

5-10-15-20-25

KB Swings @24/16k

Toes to Bar

Scaling Options Available

19 September 2019

CARDIO STRENGTH - 6 Min EMOM

15 Wall Balls @9/6k

 

WOD - THE LONGEST MILE

4 Rounds for Time

10 Burpees

100m Run / 125m Row

10 Air Squats

100m Run / 125m Row

10 Push Ups

100m Run / 125m Row

10 BF Situps

100m Run / 125m Row

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

Hang Clean @90% 3 Sets x 5 Reps

Behind the Neck Push Jerk @90% Strict Press 3 Sets x 3 Reps

Clean & Split Jerk 3 + 1 x 5 Sets

Scaling Options Available

20 September 2019

GYMNASTICS (High Vol. Low Int) 

10 Min AMRAP

10 WALL Balls

10 Toes to Bar

10 Alt Pistols 


WOD - 10 to 1 For Time

Burpee Box Jumps @24/20"

Between each one 10m HS Walk

Scaling Options Available

21 September 2019

WOD - LINDA (3 BARS OF DEATH)

10-9-8-7-6-5-4-3-2-1

Dedlift @1.5x Body Weight

Bench Press @Body Weight

Clean @0.75x Body Weight

Core STRENGTH - Max Plank

Scaling Options Available

23 September 2019

STRENGTH - Back Squat 2RM - (20 Mins) 


WOD - 2+1 Reps x 5 Sets

Push Jerk + Split Jerk

Scaling Options Available

24 September 2019

GYMNASTICS (High Vol. Mod Int) 

4 Sets x 15 Sec - HS Hold


WOD - For Time/Reps

10 Min CAP

100 Double Unders, 15 Muscle Ups

75 Double Unders, 10 Muscle Ups

50 Double Unders, 5 Muscle Ups

Rest 3 Mins Then

7 Min CAP

3 Chest to Bar Pullups, 21 Thrusters @45/30k

2 Chest to Bar Pullups, 15 Thrusters

1 Chest to Bar Pullups, 9 Thrusters

Rest 1 Min Then

5 Min CAP

1RM Hang Squat Clean

Scaling Options Available

25 September 2019

STRENGTH - Dedlift 3RM

WOD - 12 Min AMRAP

20 Russian KB Swing @24/16k

15m Plate Push @20/15k

10m Plate Walking Lunges

 

Scaling Options Available

26 September 2019

CARDIO STRENGTH - 400m Run for Time

 

WOD - IT'S A TRAP

200m Run ... & Again every 2 Minutes

100 Burpees For Time

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

Clean Grip High Pull 3 Sets x 3 Reps

Snatch Grip High Pull @ Sets x 3 Reps

3 x Power Clean + 1 x Hang Squat Clean 5 Sets

Scaling Options Available

27 September 2019

GYMNASTICS (High Vol. Low Int) 

TABATA - Chest to Bar Pullups


WOD - For Time

3 Rounds

100 Double Unders

10 Hang Snatch @55/35k

Rest 2 Mins Then

2 Rounds 

100 Double Unders

10 Power Snatch @55/35k

Scaling Options Available

28 September 2019

STRENGTH - Squat Clean 3RM

WOD - E2MOM 5 Min

10 Back Rack Lunges @60/40k

Rest 2 Min Then

15 Min AMRAP

200m Run

5-10-15-20-25+

Hand Stand Pushups

Butterfly Situps

Scaling Options Available

30 September 2019
Partner WOD - Queens B/Day Public Holiday WOD

(1 Work 1 Rest till reps complete)

93 Double Unders

93 Toes to Bar

93 Wall Balls

93 Pullups

93 BF Situps

93 Shoulder to Overhead

93 Front Rack Lunges @60/40k

93m Plate Push

93 Burpees

Scaling Options Available

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