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
