JANUARY 2020
 

2 January 2020

LYNNE - 5 Rounds for Max Reps

Body Weight Bench Press

Pullups

Scaling Options Available

3 January 2020

STRENGTH - 4 Rounds 

4 Strict Pullups

4 Strict BB Bent Over Row @ Challenging

WOD - 5 Rounds for Time

10 Box Step Ups @30/24"

5 HSPU 

10 Shoulder to Overhead @55/40k

Scaling Options Available

4 January 2020

HAPPY WEDDING MADDIE!

In Teams of 4

9 Rounds for Time

22 Thrusters @40/25k2 x 200m Run

20 Burpees

Scaling Options Available

6 JANUARY 2020

ACCESSORY - 3 Rounds

45 Sec Scap Pulls 15 Sec Rest

45 Sec Scap Push 15 Sec Rest

45 Sec Ring Row Pulls 15 Sec Rest

WOD - FOR TIME

12, 10, 8, 6, 4, 2 OH Squat @60/40k

12, 14, 16, 18, 20 Toes to Bar

Scaling Options Available

7 JANUARY 2020

STRENGTH - 1RM Squat Snatch (20 Min)

 

WOD - Bush Fire Appeal Partner WOD

60 Power Clean @60/40k

EMOM 4 Lateral Burpees Over Bar (Together)

Scaling Options Available

8 January 2020

ENDURANCE - 5 Rounds for Best Time

10 x 10m Shuttles

10 Pushups

(Rest as needed between sets)

WOD - 12 Min AMRAP

3 Wall Walks

6 Jerk @60/40k

9 Floor Ring Rows

9 January 2020

CORE - TABATA

Side Plank

 

WOD - For Time

40m Plate Push @20/15k

50 Wall Balls @9/6k

40m Plate Push

35 Wall Balls

40m Plate Push 

20 Wall Balls

Scaling Options Available

10 January 2020

STRENGTH - 4 Rounds for Technique

10 BB from Floor Chest Press

12 Floor Ring Rows

Partner WOD - For Reps

2 Min Max Wall Balls @9/6k

2 Min Max Dedball Over Shoulder

2 Min Max Chest to Floor Pushups

2 Min Max 5 Pullups + 5 KB Swing @24/16k

2 Min Max Double Unders

2 Min Max DB Alt Snatch @20/15k

2 Min Max 3 Burpees Over Bar + 5 Squat Cleans @50/35k

Scaling Options Available

11 January 2020

Partner WOD - For Time (All Shared, 1 Work at a Time, Break up Run like Relay)

1.6k Run

50 Slam Ball Cleans

40 Pushups

1.2k Run

40 Slam Ball cleans

30 Pushups

800m Run

30 Slam Ball cleans

20 Pushups

400m Run

20 Slam Ball cleans

10 Pushups

Scaling Options Available

13 JANUARY 2020

ACCESSORY - 3 Rounds

8 DB Lat Raises

8 Band Face Pulls

8 DB Bent Over Flye

WOD - 5 Rounds for Weight

1 Strict Press

2 Push Press

1 Split Jerk

Then 8 Min AMRAP

Scaling Options Available

14 JANUARY 2020

SKILL - Pushups

Engage Glutes, Knees off Floor

Then 3 Min AMRAP

 

WOD - 5 Rounds for Time

30 Air Squats

50 Double Unders/100 Skips

5 Hang Snatch @60/45k

Scaling Options Available

15 January 2020

STRENGTH -

SDHP 7-7-5-5-3-3 (Increasing Weight)

10 Ring Rows (Between Sets)

WOD - AMRAP

3 x 3 Min AMRAP

7 SDHP

7 Push Press

14 Alt Front Rack Lunges @45/30k

(1 Min Rest Between Sets)

16 January 2020

WOD - Cal's/Reps

Buy In - 5 Min Calorie Row

Then (Straight Into)

12 Min AMRAP

10 KB Goblet Squat Jump (From Parallel)

10 KB Alt Chesst to Bulb Pushups

10 Pullups

100m Sprint

AFTER BURNER

5 Min EMOM

10 Sec Dip Extension Hold

3 Sec Descent

3 Sec Dip Hold

Scaling Options Available

17 January 2020

ENDURANCE - 8 Min EMOM

ODD - 200m Sprint

EVEN - 15 Wall Balls @9/6k

WOD - 18-12-6 For Time

Hang Clean & Jerk 

@50/35, 55/40, 60/45k

Burpees

Scaling Options Available

18 January 2020

STRENGTH - 5 Min EMOM

1 Dedlift @100/80k

3 Burpees

5 American KB Swing @24/16k

 

WOD - For Time

20 Wall Balls @9/6k

10 Chest to Bar Pullups

10, 8, 6, 4, 2 Cleans @70/55k

Scaling Options Available

20 JANUARY 2020

ACCESSORY - Shouler Mobility Drills

Wall Ball Lat. Stretch

Band Wide Arm Pullback

Band OH Pulses

WOD - 10 Rounds for Time (16 Min CAP)

3 Squat Snatch @70%1RM (from 7/1)

10 Burpees over Bar

Scaling Options Available

21 JANUARY 2020

ENDURANCE - Max Distance 5 Minutes 

Double KB 
Front Rack Walk

 

WOD - 12 Min AMRAP

10 DB Renegade Row @20/15k

8 BB Landmines @20 Bar + 25k/ 15 Bar +15k

100m Sprint

Scaling Options Available

22 January 2020

ENDURANCE - 6 Min AMRAP

8 Tricep Pushups

8 Sec Dip Hold

WOD - 9 Min AMRAP

3 Power Clean @60/40k

5 Shoulder to Overhead

7 Box Jumps @24/20"

Scaling Options Available

23 January 2020

ENDURANCE - 6 Min EMOM

1 Rope Climb (Legless / or 3 from floor)

8 HSPU

WOD - Buy In - 5 Min Max 100m Sprints

Straight Into

4 Rounds (14 Min CAP)

20 American KB Swing @24/16k

20m Plate Push @20/15k

20 KB Sumo Squats

Scaling Options Available

24 January 2020

ACCESSORY - 2 Rounds 1 Min ea

Monster Walks

Side Plank with Knees Wide & Feet Together

Glute Bridge with wide Knees & Feet Together

WOD - 4 Rounds of 3 Min AMRAP

10 Front Squats @70/50k

20 Burpees

Max Effort Hang Cleans

1 Min Rest

Scaling Options Available

25 January 2020

SKILL - Partner Turkish Getup 

 

Partner WOD - DORIE 20 Min AMRAP

Buy In - 150m Partner Carry (EA)

Then

Partner 1 - 15 American KB Swing @24/16k

10 Burpees

5 Ground to Overhead @45/30k

Partner 2 - AMRAP Wall Balls

(Swap Activities after ea Round)

Scaling Options Available

27 JANUARY 2020

AUSSIE DAY PARNTER WOD -

8 Min AMRAP

#1 - 30 Wall Balls @9/6k

30 KB Swings @24/16k

Whilst #2 - 15 Hang Cleans @60/40k

15 Shoulder to Overhead

Rest 2 Mins Then Swap

Rest 2 Mins Then

Relay Style 15 Min AMRAP

100m Run

7 Clean & Jerk

9 Box Jump On & Over

 

Scaling Options Available

28 JANUARY 2020

STRENGTH - Work to Heavy Squat Snatch 

Then 5 Sets

3 Hi Pull

2 Snatch

1 Squat Snatch

 

WOD - For Time (12 Min CAP)

200m Bear Craw;

EMOM 5 Hollow Rocks

Scaling Options Available

29 January 2020

WOD - 4 Rounds for Rep's/Time

(3 Min CAP per Round / 2 Min Rest Between

15 Thrusters @45/30k

15 Pullups

30 Double Unders

Scaling Options Available

30 January 2020

ENDURANCE - 7 Min Max Burpees

WOD - Buy In - Max Calorie Row (from 16/1/20) in Under 5 Min 

Rest for Whatever Time is Left of 5 Mins then

For Time (16 Min CAP)

75 KB/DB Step On & Over @ 2 x 24/16k or 25/15k

Every 2 Min 10 KB/DB Cleans

Scaling Options Available

31 January 2020

ENDURANCE - EMOM

5 Rounds 

200m Sprints

WOD - 7 Min EMOM

7 Dedlift @90/70k

AMRAP Wall Balls @9/6

Scaling Options Available

1 February 2020

WOD - BUY IN - 1k Run/Row

9 Rope Climbs

11 Bear Complex (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press)

BUY OUT - 1k Row/Run

Scaling Options Available

No Rings JT
21-15-9
HSPU
Dips (from what ever you have)
Pushups
150 Burpees for Time

Pool WOD

18 Min AMRAP

1 x Sit on Noodle, no using hands, spin legs as if riding a bike around the outside of pool

15 Pushups from inside of pool, done with hands outside of pool

1 x Length and back Man from Atlantis

15 Dips done from inside of pool, hands outside of pool

For Time
50 BF Situps
50 Double Unders / 100 Skips
50 BF Situps
50 Walking Lunges
50 BF Situps
50 Burpees
7 Rounds for Time
10 Pistols
12 Tricep Pushups
15 Pullups
4 Rounds for Time
400m Run
50 Air Squats

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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