2014 - 2018
Dec 31, 2013Public
Photo: 20 Oct - In 10 Mins - Run 1K then AMRAP 10 Wall Ball, 10 Box Jump. 3 Min Rest. In 10 Min - 300 Double Under then AMRAP 10 KettleBell Swing (24/16), 10 SitUp. 3 Min Rest. In 10 Min 60/40 cal AirBike then AMRAP 10 Dumbbell Snatch (20/15), 10 Burpee
Photo: 19 Oct - 50 Plate Ground To OverHead (20/15), 400m Run, 50 KettleBell DeadLift (32/24), 400m Run, 20 DeadBall Over Shoulder (60/40), 200m Run, 20 MedBall SitUp, 200m Run
Photo: 18 Oct - ‘Choose You Own Tabata’ - Choose 4 of the following - Squat, PushUp, PullUp, SitUp, Pistol Squat, HandStand PushUp, Bar MuscleUp, V-Sit
Photo: 17 Oct - 4 Rnd - 1 Min - Row, 1 Min - Dips, 1 Min Rest
Photo: 16 Oct - 3RM OverHead Squat. 3RM Hang Snatch
Photo: 15 Oct - In 32 Mins - 2 Rnd - 27 Toes To Bar, 3 DeadLift (100/70), 27 Box Jump Over, 3 DeadLift, 27 GHD Hip Extension, 3 DeadLift. In any time remaining - 1RM DeadLift
Photo: 13 Oct - On The Minute - 30 Mins - 3 Box Jump, 3 Burpee, 3 KettleBell Swing (24/16)
Photo: 12 Oct - Partner WOD - 32 Min Run
Photo: Thursday 11 Oct - 3 Rnd of 3 Min Work/ 2 Min Rest - 5 Thruster (50/35) 10 Over The Bar Burpee
Photo: 10 Oct - 5 Rnd - 15/10 Cal AirBike, 10 PullUp, 5 Power Snatch
Photo: 9 Oct - 17 Min AMRAP - 6 Dumbbell Press (20/15), 12 V-Sit, 18 PushUp, 24 SitUp
Photo: 8 Oct - In 14 Mins - 5 Rnd - 50 Double Under, 15m OverHead Lunge (22.5/15). In 14 Mins - 50/40 Cal Row, 25 WallBall
Photo: 6 Oct - 3 Min AMRAP - Slam Ball, 1 Min Rest, 3 Min AMRAP - Dumbbell Hang Clean & Jerk (22.5/15), 1 Min Rest, 3 Min AMRAP - AirBike, 1 Min Rest, 3 Min AMRAP - Wall Climb, 1 Min Rest, 3 Min AMRAP - Rope Climb, 2 Min Rest. 15 Min AMRAP - 3 Rope Climb, 5 Wall Climb, 15/10cal AirBike, 20 Dumbbell Hang Clean & Jerk, 30 Slam Ball
Photo: 5 Oct - 20 Squat Clean (60/40), 20 Squat Clean (80/55), 20 Squat Clean (102/70)
Photo: 4 Oct - Partner WOD - 32 Min Row. Swap Every 2 Min. 1 Works, 1 Rests
Photo: 3 Oct - 0-4 Min - Max Unbroken Toes To Bar, 4-8 Min - Max Unbroken Thruster (40/30), 8-12 Min - Max Unbroken Strict PullUp, 12-16 Min - Max Unbroken Double Under, 16-20 Min - Max Unbroken HandStand PushUp, 20-32 Min - 4RM DeadLift
Photo: 2 Oct - 7 Rnd - 7 Push Jerk (60/40), 7 PullUp, 200m Run
Photo: 1 Oct - On The Minute - 5 Mins - 10 KettleBell Swing (24/16), Max Box Jump. On The Minute - 5 Mins - 10 WallBall, Max Burpee. 30sec Rest after each minute.
Photo: 27 Sep - Partner WOD - 9 Min AMRAP - 15m DeadBall Lunges (40/25), 15m Bear Crawl. 2 Min Rest. 9 Min AMRAP - Farmers Hold (32/24), 60m Sled Push (90/60). 2 Min Rest. 9 Min AMRAP - 10 Tyre Flips, 20 Sledge Hits
Photo: 27 Sep - Partner WOD - 9 Min AMRAP - 15m DeadBall Lunges (40/25), 15m Bear Crawl. 2 Min Rest. 9 Min AMRAP - Farmers Hold (32/24), 60m Sled Push (90/60). 2 Min Rest. 9 Min AMRAP - 10 Tyre Flips, 20 Sledge Hits
Photo: 27 Sep - Partner WOD - 9 Min AMRAP - 15m DeadBall Lunges (40/25), 15m Bear Crawl. 2 Min Rest. 9 Min AMRAP - Farmers Hold (32/24), 60m Sled Push (90/60). 2 Min Rest. 9 Min AMRAP - 10 Tyre Flips, 20 Sledge Hits
Photo: 26 Sep - 7 Min Up Ladder - WallBall - 2,4,6,8 etc - 3x 10m Shuttle Run after each set.
Photo: 25 Sep - 30 DeadLift (110/70), 20 Clean (75/50), 10 Snatch (50/35)
Photo: 24 Sep - 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp,  200m Row,  10 PullUp, 15/10 PushUp, 15 SitUp,  300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 500m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 400m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 300m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 200m Row, 10 PullUp, 15/10 PushUp, 15 SitUp, 100m Row, 10 PullUp, 15/10 PushUp, 15 SitUp