Thursday 27th February

For time:
21-15-9
Power Cleans (60/40kg)
Abmat Sit-ups
Box Jumps

Wednesday 26th February

Floor Press
3 x 5
8 minute AMRAP:
15 Russian Swings
15 KB Twists
100m Sprint

Tuesday 25th February

24 minute AMRAP:
In pairs (complete 3 minutes each before swapping)
10 Push Presses (50/30kg)
15 Hang Power Cleans (50/30kg)
50 Double Unders

Monday 24th February

Deadlifts
3 x 5
8 minute AMRAP:
10 OH Plate Lunges
15 Plate Burpees

Saturday 22nd February

FUNDRAISER WOD
Partner Chelsea

Friday 21st February

For time:
80 Thrusters (50/37.5kg)
1 Rope Climb every time you put the bar down

Thursday 20th February

TABATA:
Ball Slams
Wallwalks
Abmat Sit-ups
Russian Swings (24/12kg)

Wednesday 19th February

Max Wide Grip Bench

Tuesday 18th February

12 rounds:
1 minute on/1 minute off
10 Power Snatch (45/25kg)
10 Toes to Bar
10 Wall Balls (9/6kg)

Monday 17th February

Max Front Squat

Saturday 15th February

Two rounds for time:
10 Power Snatches (50/30kg)
15 Bar Burpees
20 Chest to Bar Pull-ups
25 Walballs (9/6kg)
Rest 1 minute

Friday 14th February

20 minute AMRAP:
In pairs
30 Partner Burpees
40 Russian Swings (32/24kg)
50 OH Plate Lunge (20/15kg)
100m Plate Sprit

Thursday 13th February

EMOM 20 minutes:
ODD: 6 Squat Clean Wall Balls
EVEN: Max Double Unders

Wednesday 12th February

Wide Grip Bench
5 x 3

 Jules we will miss you in Melb!!!!

WOD: Tuesday 11th February

6 rounds:
2 minutes on/2 minutes off:
15 Deadlifts (52.5/35kg)
12 Push Jerks(52.5/35kg)
10 Box Jumps

Monday 10th February

Front Squat 
5 x 3

Friday 7th February

EMOM 20 minutes:
ODD: Max Thrusters (60/40kg)
EVEN: 6 Toes to Bar

Thursday 6th February

For time:
100 Double Unders
then …
3 rounds:
10 Alternating Plate Lunges
20 HR Push-ups
30 Abmat Sit-ups
then …
100 Double Unders

Wednesday 5th February

Wide Grip Bench
5 x 5

Tuesday 4th February

5 rounds:
3 minute AMRAP:
8 x Power Clean & Push Jerk (70/45kg)
8 x Burpee Lateral Bar Jumps
8 x Chest to Bar Pull-ups
1 minute rest between rounds

Monday 3rd February

Front Squat
5 x 5

Saturday 1st February

18 minute AMRAP:
5 Thrusters (60/40kg)
10 Deadlifts (60/40kg)
15 Box Jumps
1 Rope Climb

Friday 31st January

10 minute AMRAP:
10 Wallballs
10 Chest to Bar Pull-ups
20m Bear Crawl