Australia Day

Thursday 29th January

EMOM 30 minutes:
Minute 1: 7 Bar Burpees
Minute 2: 7 Power Cleans (60/40kg)
Minute 3: 7 V-ups

Wednesday 28th January

10,8,6,4,2 Push Press
Run 200m
Rest 2mins after each run

Tuesday 27th January

4 rounds:
3 minutes on/off:
30 Double Unders
15 KB Swings (32/24kg)
15 Wall Balls (9/6kg)
15 Toes to Bar

Friday 23rd January

For time:
6-12-18
Thrusters (42.5/30kg)
60-90-120
Double Unders
6-12-18
Toes to Bar

Thursday 22nd January

16 minute AMRAP:
15 Deadlifts (60/40kg)
10 Pull-ups
5 Power Snatches (60/40kg)
200m Slam Ball Sprint

Wednesday 21st January

Max WG Bench Press

Tuesday 20th January

4 rounds for time:
200m Run
10 Pull-ups
15 Wallballs (9/6kg)
20 Box Jumps

Monday 19th January

Max Front Squat

Saturday 17th January

“Fran”
For time:
21-15-9
Thrusters (42.5/30kg)
Pull-ups

Thursday 15th January

20 minute AMRAP:
5 Power Cleans (60/40kg)
7 Push Press (60/40kg)
10 Deadlifts (60/40kg)
200m Slam Ball Run

Wednesday 14th January

WG Bench Press
5 x 3

Tuesday 13th January

10 rounds:
1 min on/off:
2,4,6,…
Power Snatch (50/35kg)
Bar Burpees
Muscle-ups

Monday 12th January

Front Squat 
5 x 3

Saturday 10th January

For time:
1000/850m Row
100 Slams (9/6kg)
80 Double Unders
60 HR Push-ups
40 Plate Twists (20/15kg)
20 Burpee Pull-ups
Block Run

Friday 9th January

In Pairs:
25 minute AMRAP:
5 Pull-ups
10 Thrusters (60/40kg)
15 Bar Burpees

Thursday 8th January

0-10 minutes:
ODD: 10 Boxjumps
EVEN: 5 Power Snatches (60/40kg)
11-20 minutes:
ODD: 40 Double Unders
EVEN: 5 Hang Power Snatches (60/40kg)
21-30 minutes:
ODD: 12 V-ups
EVEN: 8 Snatch Grip Deadlifts

Wednesday 7th January

WG Bench Press
5 x 5

Tuesday 6th January

10 rounds:
90 sec on/off:
3 Power Cleans (70/47.5kg)
5 Deadlifts (70/47.5kg)
10 Toes to Bar
15 Wallballs (9/6kg)

Monday 5th January

Front Squat
5 x 5