MONDAY (AUS DAY HOLIDAY WOD)
Strength/Skill
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Workout Of The Day
12 Minute AMRAP: (TEAMS OF 2)
16 Calorie row or Bike
8 Synchro Dumbbell Snatch – 22.5/15KG
4 Toes to Bar
*Add 2 Toes to Bar Every Round Completed
*Dumbbell Snatches are Synchro
*TTB and Machine are Shared
–rest 3 minutes after AMRAP before Part 2–
*Advanced use 32.5/22.5KG Dumbbell
At Minute 13:
Every minute for 10 Minutes
Machine Sprint for 10 seconds (ROW BIKE OR SKI)
*Max Effort Sprint On Choice Machine
*P1 goes at 0, P2 goes @ :30 Mark
SCORE IS TOTAL CALORIES
H Y R O X
“Run Club” Will Continue Feb 3rd 🙂
TUESDAY
Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
3 Front Squats @ 55-65% (3211 tempo)
*Focus on quality positions and sticking to tempo.
Workout Of The Day
5 Rounds for Time, with Buy In:
Buy In:
24 Back Squats @ 60/43KG
Then 5 RFT:
40 Double-Unders
30 Air Squats
WEDNESDAY
Strength
EMOM x 6:
Min 1-2: 7 Deadlifts @ 102/70KG
Min 3-4: 5 Deadlifts @ 125/85KG
Min 5-6: 3 Deadlifts @ 137.5/93KG
*Suggested %’s are 55%, 65%, 75% of 1RM Deadlift.
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overheads
Rest for 30 seconds
*Load = 52/36KG
*Advanced: must complete each set unbroken. Every 3 sets you must increase the load a minimum of 5/2.5KG total. ONLY advanced athletes will add weight
*No top scores – Focus on quality cycling/technique.
*Masters RX: (43/30kg)
H Y R O X
For time:
1,000M / 800M Row
30 Burpee Broad Jumps (1M Broad Jump)
*For every second under 4 Minutes on the Row, minus 1 Burpee rep.
E.G 1K ROW in 3:45 = 15 Burpee Broad Jumps instead of 30 Reps
time cap: 9 Minutes
@ Minute 11 Complete:
21 Wallballs 20/14lb 10/9ft
200m Run
18 Wallballs
200m Run
15 Wallballs
200m Run
9 Wallballs
time cap: 9 Minutes
@ Min 22 Complete:
for time
500 Meter Row
THURSDAY
Strength/Skill
ROPE CLIMBS
Every 2 minutes x 3 sets:
3-4 reps of heel hook OR J hook
– Advanced: From standing
– Intermediate/Beginner – From seated on box
*Both should focus on keeping straight arms when locking feet
Workout Of The Day
Every 6 Minutes x 4 Sets:
4 minute AMRAP:
Run 400m – Together
12 Single Dumbbell Box Step Overs EACH @ 22.5/15KG 24/20 inch – While Partner Hangs from Rope/Bar/Rings – DB Held Anyhow
AMRAP Rope Climbs – Shared, working one at a time
FRIDAY
Strength/Skill
—
Workout Of The Day
As Many Rounds and Reps as possible in 22 minutes:
15 Dual Dumbbell Front Squats @ 22.5/15KG
6 Shuttle Runs (15 Meters)
3 Dumbbell Farmers Carries (15 Meters) @ 22.5/15KG
6 Shuttle Runs (15 Meters)
2 Burpee Broad Jumps (15 Meters)
6 Shuttle Runs (15 Meters)
2 Dumbbell Walking Lunge Step (15 Meters) @ 22.5/15KG
6 Shuttle Runs 50 (15 Meters)
*1 Rep on all movements = 7.5M DOWN and 7.5M BACK (15 METERS)
*For Burpee Broad Jump, your hands must drop down to where your feet landed for the burpee. No “Falling” forward to cheat the distance.
H Y R O X
Every 3 Minutes for 6 Rounds
Station 1: 25/18 Calorie Echo or Assault Bike
Station 2: 25/18 Calorie Row
Station 3: 25/18 Calorie Ski-erg
TIME CAP EACH STATION: 2:15
SCALED:
18/12 Calories
Every 1:30 for 6 rounds
Station 1: 100M Run
Station 2: 15 Burpees to Target
Time CAP: 1 MINUTE
Adv: 200m Run
SATURDAY
In Teams of 2:
2 Rounds for Time:
30 Handstand Push-Ups
30 Power Snatches @ 60/43KG
30 Power Clean and Jerks @ 60/43KG
90 Wall Ball Shots 10/9 feet @ 20/14 lbs
30 Shoulder to Overheads @ 60/43KG
Time Cap: 20 minutes
*Top Scores – Sub 18 Min Target
*Masters RX – (52/34kg)
