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
