JANUARY 2021
 

4 JANUARY 2021

STRENGTH - Bent Over Row

3x3 @80%

18 Min AMRAP

12 Devils Press @15/10k

DB Alt Lunges

Scaling Options Available

5 JANUARY 2021

STRENGTH - Work to hvy 3 Power Squat Snatch

then 9 sets x 1 rep at weight

 

WOD - 3 Rounds for Time

10 DB Tricep Kickback @17.5/12.5k

2x10m Shuttles

10 Ring Dip

2x10m Shuttles

10 Plate Tricep OH Extension @25/15k

2x10m Shuttles

Scaling Options Available

6 JANUARY 2021

STRENGTH - Back Squat

3x3 @85%

 

WOD - For Time

30, 20, 10 Cal Row or 300, 200, 100m run

Push Jerk @50/35k

Scaling Options Available

7 JANUARY 2021

METCON - 6 Sets for Reps

30 Seconds Ring Dips 30 Seconds Rest

1 Minute Pushups 30 Seconds Rest

WOD - 10 Min EMOM

12 Burpees

12 American KB Swings @24/16k

Scaling Options Available

8 JANUARY 2021

STRENGTH - Push Press

3x3 @85%

WOD - 12 Min EMOM

1 Power Clean @70/50k

1 Power Squat Clean

1 Front Squat

1 Power Squat Clean

1 Power Clean

Scaling Options Available

 

9 JANUARY 2021

STRENGTH - Dedlift 3x3 @85%

WOD - 18 Min AMRAP

18 BB Landmines @BB + 25/15K

18 Tyre Flips

18 DB Step Ups @20" 2x15/10k

18 Sledge Hammer 

100m Plate OH Walk/Run @1x20/15k

100m Plate Pinch Farmer Carry

Scaling Options Available

11 JANUARY 2021

STRENGTH - Bench Press

3x3 @85%

WOD - 6 Rounds for Time

3 Rope Climbs/6 Descends/Ascends

6 Burpees

BUY Out 1k Run/1250k Row

Scaling Options Available

12 JANUARY 2021

STRENGTH - Work to hvy 3 Power Snatch

then 3 sets x 2 rep at weight

 

WOD - 10 Rounds for Time

5 Dedlifts @60/45k

20 Walking Lunges

100m Sprint

Scaling Options Available

13 JANUARY 2021

STRENGTH - Front Squat

3x3 @85%

 

WOD - For Time

50 Chest to Bar Pullups

Every Break 6 Burpees

Scaling Options Available

14 JANUARY 2021

METCON - 10 Min AMRAP

50 Dbl Unders/100 skip

10 V-Ups

10 Box Jumps @24/20" 

WOD - For Time

150 Wall Balls (10 Min CAP)

Tabata style

Scaling Options Available

15 JANUARY 2021

STRENGTH - Bent Over Row

3x3 @85%

WOD - AMRAP 8 Min

25 Russian KB Swing @24/16k

6 Power Clean @65/50k

Then

AMRAP 4 Min

Butterfly Situps

Scaling Options Available

 

16 JANUARY 2021

STRENGTH - Back Squat 3 sets x 2 reps @90%

WOD - For Time

15 Hang Snatch @50/35k

5 Rounds

10 Pushups

10 Toes to Bar

Then 15 Hang Snatch

Scaling Options Available

18 JANUARY 2021

STRENGTH - Push Press

3 Sets x2 @90%

WOD - 12 Min AMRAP

200m Run/250m Row

12 V-Ups

Scaling Options Available

19 JANUARY 2021

STRENGTH - Work to hvy 2 Power Snatch

then 5 sets x 2 rep at weight

 

WOD - J-Rad WOD 10 rounds (30min CAP) 

10 DB Flyes @17.5k/12.5k

10 Burpees

10 KB Goblet Squats @24/16k

10 Pushups

10 KB Swing

10 Single DB Tricep Extensions

10 Wall Balls @9/6k

10 Wall Ball Roll Aways

Scaling Options Available

20 JANUARY 2021

STRENGTH - Dedlift

3 Sets x2 @90%

 

WOD - 5 Rounds for Time

3 Power Clean & Jerk @65/50k

30 Dbl Unders / 60 Skips

Scaling Options Available

21 JANUARY 2021

WOD - For Time

100 Air Squats

100 KB Dedlifts @24/16k

100 Lunges

50 Pushups

50 Box Jumps @20"

50 Alt KB Snatches

25 American KB Swings

25 Burpees

25 BF Situps

Scaling Options Available

22 JANUARY 2021

STRENGTH - Bench Press

3 Sets x2 @90%

WOD - 5 Rounds for Time

12 Floor Ring Rows

12 DB Box Step Ups @24/20" 2 x 15/10k

Scaling Options Available

 

23 JANUARY 2021

STRENGTH - Front Squat 3 sets x 2 reps @95%

WOD - TOP GUN for Time

20 Thrusters @65/45k

20 SDHP

20 Push Jerk

20 OH Squats

4 Burpees to start & EMOM

Scaling Options Available

25 JANUARY 2021

STRENGTH - Bent Over Row

3 Sets x2 @95%

WOD - Aussie Day Partner WOD (1 work 1 rest)

6 Min AMRAP

30 Wall Balls @9/6k

30 American KB Swing @24/16k

Then 6 min AMRAP

15 Hang Clean @60/40k

15 Shoulder to Overhead @60/40k

Rest 2 Min then 10 Min AMRAP

200m Run / 250m Row

7 Clean & Jerk @60/40k

9 Box Jump On & Over

Scaling Options Available

26 JANUARY 2021

CLOSED

Happy Aussie Day

Scaling Options Available

27 JANUARY 2021

STRENGTH - Back Squat

3 Sets x2 @95%

 

WOD - For Time

30 Cal Row/300m Run

30 Wall Balls @9/6k

20 Cal Row/200m Run

20 Wall Balls 

10 Cal Row/100m Run

10 Wall Balls

Scaling Options Available

28 JANUARY 2021

METCON - 16 Min EMOM - 30 on/30 off

100/125m Sprint + AMRAP Burpees

40 dbl unders/80 skips + AMRAP Wall Balls

 

WOD - 3 Rounds For Time

20 Chest to Bar Pullups

10 V-ups

Scaling Options Available

29 JANUARY 2021

STRENGTH - Push Press

3 Sets x2 @95%

WOD - 8 Min EMOM

2 Clean & Jerk @100/50k

Scaling Options Available

 

30 JANUARY 2021

STRENGTH - Dedlift 3 sets x 2 reps @95%

WOD - 180714-COMPTRAIN CLASS

21 OH Squats @45/30k

200m Run/250m Row

21 Thrusters

200m Run/250m Row

15 O0H Squats 

200M Run/250m Row

15 Thrusters

200m Run/250m Row

9 OH Squats

200m Run/250m Row

9 Thrusters

200m Run/250m Row

Scaling Options Available

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