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December
07
Wednesday

W.O.D – EVA

Mobility Prep

W.O.D – EVA
5 Rounds
800m
30 swings 24kg/16kg
30 Pull Ups

INSPIRATION –

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December
06
Tuesday

W.O.D – JACOB’S LADDER

 

W.O.D – JACOB’S LADDER
30 min AMRAP

1 Stair + 1 Hill
2 Stairs + 1 Hill
3 Stairs + 1 Hill
etc.

BE INSPIRED –

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December
05
Monday

W.O.D

Skill Practise Dbl Unders

W.O.D
3 Rounds

50 Dbl Unders
20 KB Swing 20k/12k
20 Hand Release Push Ups
20 OH Lunge 20k/10k
20 Sit Ups

 

 

 

 

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December
03
Saturday

W.O.D

Skill Practice 100 Dbl Unders

W.O.D –
20min AMRAP
5 ea Pistol Squat
2 x Rope Climb
5 x Thruster 50k/30k
2 Tyre Flip
5 ea Turkish Get Up 20k/12k

BE INSPIRED –

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December
02
Friday

W.O.D – BULGER

W.O.D – BULGER
10 Rounds

 150m Sprint
7 Chest to Bar
7 Front Squat 60k/30k
7 HSP

Max Dip Attempt x 3 

BE INSPIRED 

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December
01
Thursday

W.O.D – LINDA

W.O.D – LINDA

Reps – 10,9,8,7,6,5,4,3,2,1
Deadlift 1 – 1/2 B.W
Bench Press BW
Clean .75 B.W

THIS IS HOW YOU DO IT –

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November
30
Wednesday

W.O.D

Snatch Practice
5,3,3,1,1,1

W.O.D –
5 Rounds
5 x OH Squats

10 x Pull Up 
20 x KB Swing 16kg/24kg

BE INSPIRED –

 

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November
29
Tuesday

W.O.D – Victoria Park Time Trials

 

W.O.D – Victoria Park Time Trials
Run 1km
21 Box Jumps
21 Chin Ups
21 Burpees
2 min recovery
Run 1km
15 Box Jumps
15 Chin Ups
15 Burpees
2 min recovery
Run 1km
9 Box Jumps
9 Chin Ups
9 Burpees

BE INSPIRED – 

 

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November
28
Monday

W.O.D – KING KONG

 

W.O.D – KING KONG
20min AMRAP
1 x Deadlift 75kg/150kg
2 x Muscle Up
3 x Squat Clean
4 x Handstand Push Ups
3 x Max effort Push Ups

THIS IS HOW ITS DONE

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November
26
Saturday

W.O.D

Skills:Muscle Ups

W.O.D
For time –
50 Double Unders
2 Rope Climbs
15 KB swings 24kg/12kg
2 Rope climbs
15 KB Swings 24kg/12kg
2 Rope climbs
15 KB Swings 24kg/12kg
50 Double Unders

BE INSPIRED –

 

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