MONDAY 2 NOVEMBER

WOD

AMRAP 7

5 – Burpees

15 – ALT Dumbbell Snatch

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbbell Goblet Squats

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbell STOH

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TUESDAY 3 NOVEMBER

STRENGTH

EMOM 10

3 – Touch and Go Power cleans

WOD

AMRAP 14

36 – Double unders

6 – Power Cleans

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WEDNESDAY 4 NOVEMBER

CORE

2 Rounds

30 secs Plank (15 secs rest)

30 secs Left Side Plank (15 secs rest)

30 secs Hollow Rocks (15 secs rest)

30 secs Right Side Plank (15 secs rest)

30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

WOD

AMRAP 9

15 – KB Swings

12 – Box Jump

9 – T2B

Rest 3 mins

AMRAP 6

12 – KB Swings

9 – Box Jump

6 – T2B

Rest 2 mins

AMRAP 3

9 – KB Swings

6 – Box Jump

3 – T2B

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THURSDAY 5 NOVEMBER

SQUAT

E3MOM (15mins)

10 Back Squats (adding weight every Round)

WOD

AMRAP 10

16 – Unbroken Wall Balls

16 – Reverse DB Lunges

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FRIDAY 6 NOVEMBER

WOD

4 mins Max Meter Run (around island)

Rest 3 mins (walking, no standing still)

3 mins Max Meter Run (around island)

Rest 2 mins (walking, no standing still)

2 mins mins Max Meter Run (around island)

Rest 1 min (Walking, no standing still)

1 min mins Max Meter Run Max Effort Sprint (around island)

Rest 5 mins

4 mins Max Meter Row

Rest 3 mins (keep moving but very slowly. No dead stop)

3 mins Max Meter Row

Rest 2 mins (keep moving but very slowly. No dead stop)

2 mins mins Max Meter Row

Rest 1 min (keep moving but very slowly. No dead stop)

1 min mins Max Meter Row Max Effort Sprint

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SATURDAY 7 NOVEMBER

WOD

“Doring Profeet” New CFB Benchmark

For Time:

1 Mile Run (or 800m Run)

Into (Broken up as needed)

30 – Ring Muscle Ups (or Bar Muscle ups/ Strict Pull Ups/Pull Ups/ Ring Rows)

45 – Squat Snatch @60/40kg (or 50/30 or 40/20)

105 – Box jumps

Into

½ Mile Run (or 400m Run)

MONDAY 26 OCTOBER

WOD

EMOM 10 Number 1

18/15 – Cal Row (or 15/12)

30 – DB Push Press @22.5/17kg

Rest 3 Mins

EMOM 10 Number 2

20 – Alt Hang DB Snatch @22.5/17kg

15 – Burpees over DB (or 12 or 10)

Rest 3 Mins

EMOM 10 Number 3

60 – Double Unders (or 50 DU / 60 Plate Hops / 80 Singles)

16 – Wall Balls

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TUESDAY 27 OCTOBER

LIFT

EMOM 12

3 Power Snatch

WOD

AMRAP 11

9 – 6 – 3 (repeat)

Power Snatch @60/35kg (or 50/25Kg)

3 – 6 – 9   

Box Jump Over

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WEDNESDAY 28 OCTOBER

PUSH ‘N PULL

EMOM 18

Min 1 – Max Bar Muscle Ups (Strict Pull Ups/ Assisted Strict Pull Ups)

Min 2 – Max Push Ups Min 3 – Rest

WOD

AMRAP 18

12 – Pull Ups

15 – Goblet Squats

18 – KB Swings

400m Run

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THURSDAY 29 OCTOBER

DEADLIFT

4 – 4 – 4 – 4 – 4

WOD

For Time

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

Left Arm Dumbbell Thruster

Deadlift @100/65kg

Right Arm Dumbbell Thruster

T2b/V-Ups

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FRIDAY 30 OCTOBER

WOD

3 Rounds

AMRAP 6

350/250m Row

24 – ALT Dumbbell Clean and Jerks

12 – Weighted Box Step Overs

6 – Dumbbell Facing Burpees

Rest 6 Mins

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SATURDAY 31 OCTOBER

“Get him to the Greek” (New CFB Benchmark)

AMRAP 30

3 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

6 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

9 – Push Jerks

12 – HSPU (Push ups + 2 Shoulder Taps)

Or as a team

“Get them to the Greek” WOD

Broken up as needed

6 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

12 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

18 – Push Jerks 24 – HSPU (Push ups + 2 Shoulder Taps)

MONDAY 19 OCTOBER

WOD

5 Rounds:

1 min – Max Cal Row

20 Secs Rest

1 min – Max Double Unders (Single Unders/Plate Hops)

20 Secs Rest

1 min – Max Box Jump (Step down)

20 Secs Rest

1 min – Max Empty Bar Thrusters

Rest 2 mins

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TUESDAY 20 OCTOBER

CLEAN UP

E2MOM 12

Every 2 mins for 6 rounds complete:

6 – Hang Power Cleans for Max Weight

WOD’S UP?

AMRAP 6

4 – Lateral Over The Bar Burpees

8 – Power Cleans @50/30kg or 40/25kg or 30/15kg

12 – Push Press @50/30kg or 40/25kg or 30/15kg

Rest 2 Mins

AMRAP 6

4 – Push Press @50/30kg or 40/25kg or 30/15kg

8 – Burpees

12 – Power Cleans @50/30kg or 40/25kg or 30/15kg

Rest 2 Mins

AMRAP 6

4 – Power Cleans @50/30kg or 40/25kg or 30/15kg

8 – Push Press @50/30kg or 40/25kg or 30/15kg

12 – No Push Up Burpees

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WEDNESDAY 21 OCTOBER

CORE

Tabata Hollow Rock

Rest 1

Tabata ABMAT Sit ups

Rest 1

Tabata Plank Up Down

WOD

5 Rounds For Time

30 – Alt DB Snatch

15 – Toes to Bar (Hanging Knee Raises/V-Ups/Tuck Ups)

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THURSDAY 22 OCTOBER

SQUAT STRENGTH

Every 2 mins for 7 rounds with a moderate weight

“Super Glute Complex”

4 – Back Squats

6 – Reverse lunges

4 – Back Squats

6 – Lunges

WOD

AMRAP 13

28 – Double Unders

14 – KB Swings

28 – Double Unders

14 – Wall Balls

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FRIDAY 23 OCTOBER

WOD

2 Rounds

AMRAP 4

Max Meter Row

Rest 2 mins

AMRAP 4

Max Meter Sandbag/Medball Carry

Rest 2 mins

AMRAP 4

200m Row Sprint : 100m Recovery Row

Rest 2 mins

AMRAP 4

200m Run Sprint : 100m Slow Jog

Rest 4 mins after Round 1

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SATURDAY 24 OCTOBER

Team WOD and BEER! No class cap 😉

MONDAY 12 OCTOBER

WOD

Every 4 mins for 7 Rounds (28mins)

Buy in – 200m Run

50 – Double Unders (or 75 plate hops/75 singles)

Into Max Weighted Burpee Box Step ups for Score @22.5kg/17kg (scale weight/no weight)

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TUESDAY 13 OCTOBER

STRENGTH

EMOM 10

3 – Hang Power Snatch

WOD

For Time:

27 – 21 – 15 – 9 – 3        

Power Snatch @ 50/30kg (or 40/25 or comfortable weight)

Back Rack Lunges

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WEDNESDAY 14 OCTOBER

PULLING

Alternating between stations for 16 Rounds (8 Rnds each)

Station 1

40 secs Max Strict Pull Ups

Rest 20 secs

Station 2

40 Secs Max Cal Row

Rest 20 secs

WOD

AMRAP 12

4 – Bar Muscle Ups (6 C2B/ 6 Pullups / 12 Ring Rows)

12 – Thrusters @45/30kg

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THURSDAY 15 OCTOBER

DEADLIFT

Slowly work up to 30% more than workout weight for 5 TnG reps

WOD

For Time

Buy in – 200m Run

21 – 18 – 15**– 12 – 9 @90/60kg or 80/50kg or 70/40kg

Unbroken Deadlifts

9 – 12 – 15– 18 – 21

Over the bar Burpees

**After the 15 deadlifts 400m Run (run before starting 15 burpees)

Buy Out 200m Run

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FRIDAY 16 OCTOBER

WOD

10 Rounds Alternating Stations

90 secs on : 90 secs off

Station 1

20 – Push Ups

Max Box Jump Overs for Score

Station 2

25 – Abmat Sit Ups

Max KB Swings for score (Scale to Russians if needed)

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SATURDAY 17 OCTOBER

WOD

“Shitsu”

For Time

123 – Shoulder To Overhead @60/40kg or 50/30 or 43/25

Every time you break

15 – Burpees

45 – Double Unders

MONDAY 5 OCTOBER

WOD

AMRAP 7

5 – Burpees

15 – ALT Dumbbell Snatch

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbbell Goblet Squats

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbell STOH

TUESDAY 6 OCTOBER

STRENGTH

EMOM 10

3 – Touch and Go Power cleans

WOD

AMRAP 14

36 – Double unders

6 – Power Cleans

WEDNESDAY 7 OCTOBER

CORE

2 Rounds

30 secs Plank (15 secs rest)

30 secs Left Side Plank (15 secs rest)

30 secs Hollow Rocks (15 secs rest)

30 secs Right Side Plank (15 secs rest)

30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

WOD

AMRAP 9

15 – KB Swings

12 – Box Jump

9 – T2B

Rest 3 mins

AMRAP 6

12 – KB Swings

9 – Box Jump

6 – T2B

Rest 2 mins

AMRAP 3

9 – KB Swings

6 – Box Jump

3 – T2B

THURSDAY 8 OCTOBER

SQUAT

E3MOM (15mins)

10 Back Squats (adding weight every Round)

WOD

AMRAP 10

16 – Unbroken Wall Balls

16 – Reverse DB Lunges

FRIDAY 9 OCTOBER

WOD

4 mins Max Meter Run (around island)

Rest 3 mins (walking, no standing still)

3 mins Max Meter Run (around island)

Rest 2 mins (walking, no standing still)

2 mins mins Max Meter Run (around island)

Rest 1 min (Walking, no standing still)

1 min mins Max Meter Run Max Effort Sprint (around island)

Rest 5 mins

4 mins Max Meter Row

Rest 3 mins (keep moving but very slowly. No dead stop)

3 mins Max Meter Row

Rest 2 mins (keep moving but very slowly. No dead stop)

2 mins mins Max Meter Row

Rest 1 min (keep moving but very slowly. No dead stop)

1 min mins Max Meter Row Max Effort Sprint

SATURDAY 10 OCTOBER

WOD

AMRAP 37

37 – Deadlifts (100/70 or 80/55 or 60/40)

74– Double Unders

37 – Over the bar burpees

74 – Double Unders

37 – Single Arm Devil Press

74 – Double Unders