MONDAY
Strength:
1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
(2-2-2-2-1-1-1-1)

Conditioning:
AMRAP in 12 minutes
20 pistols
10 thrusters @ 52.5/35
20 pushups
10 power cleans @ 52.5/35

TUESDAY
Strength:
Box squat
5-5-5-3-3-3


Conditioning:
3 rounds for accumulate reps/ rest 2 minutes between each
Minutes 0-2: run 400m + max double unders in remainder
Minutes 2-3: max pullups
Minutes 3-4: max box jumps

WEDNESDAY
Skill EMOM:
Minutes 1: 2 rope climbs
Minutes 2: 50 double unders
Minutes 3: 15m hs walk
x 4 rounds

Conditioning:
'Open WOD 14.4'
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups


THURSDAY
Strength:
1 power snatch + 1 hang squat snatch + 2 OHS
(2-2-2-2-1-1-1-1)

Conditioning:
2 rounds
15 hang power snatch @ 42.5/30
30 situps
15 OHS @ 42.5/30
30 air squats

FRIDAY
Strength:
Deficit deadlifts (off 3" plate)
5-5-5-3-3-3

Conditioning:
EMOM x 30
Minutes 1: 20m heavy sled push
Minutes 2: 15/12 cal AD
Minutes 3: 15 KB swings @ 32/24kg
Minutes 4: 15 burpees
Minutes 5: rest
6 rounds hitting each as hard as possible

SATURDAY
IN PAIRS
Partition REPS as required
Crossfit OPEN 12.3
AMRAP in 18 MINS:
15 BOX JUMPS
12 PUSH PRESS (52.5/40)
9 T2B

Partner Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#ON 22 MINS

MONDAY
Strength:
Overhead Squat
6-6-4-4-2-2

Conditioning:
4 x 4 minute rounds for accumulate score/ resting 1 minute between each
Run 400m
12 T2B
Max reps in remainder of
Rd 1 - power snatch
Rd 2 - OHS
Rd 3 - thruster
Rd 4 - front squat
Rx = 52.5/35kg


TUESDAY
Strength:
A1: 6 Bench press
A2: 6 KB/DB split lunge (each)
x 4

Conditioning:
25 ring dips
50 lunges with KB
75 KB swings @ 16/12kg
100 abmat situp
125 air squats
150 double unders

WEDNESDAY
Strength:
3 push jerk EMOM x 10 for accumulate weight lifted
* no racks

Conditioning:
10 bar muscleup
10 clean and jerk
10 burpee bar over
20 CTB
10 clean and jerk
10 burpee bar over
30 pullups
10 clean and jerk
10 burpee bar over
Rx = 60/40kg


SWOD
1) front squat
1rm

2) Behind neck jerk
1rm

3) AMRAP
2 minute Thruster
1 minute rest
2 minute STO
1 minute rest
2 minute squat cleans
Rx = 80/52.5


THURSDAY
Strength:
A1: 5 front rack lunge (each)
A2: 8 bent over row
x 4

Conditioning:
'Tri-Tabata'
8 x 20/10. Resting 1:30 between each
Row (Cals)
AD (Cals)
Shuttle (10m reps)

FRIDAY
Strength:
3 deadlifts EMOM x 10 for accumulate weight lifted

Conditioning:
'Open WOD 13.2'
5 STO
10 deadlifts
15 box jumps
Rx = 52.5/35kg

SATURDAY
IN PAIRS
10-9-8-7-6-5-4-3-2-1
Power Cleans (60/40kg)
1 Round of "Cindy" after each set
alternating movements
5 pullups
10 push ups
15 airsquats

Metcon (Time)
30 Cals AD
30 Cals AD
30 Cals ROW
30 Cals ROW
20 Cals AD
20 Cals AD
20 Cals ROW
20 Cals ROW
10 Cals AD
10 Cals AD
10 Cals ROW
10 Cals ROW

MONDAY
Strength:
Bear complex
5-5-5-5-5

Conditioning:
** February benchmark**
21 front squats
21 pull-ups
21 STO
21 pull-ups
21 power cleans
21 pull-ups
Rx = 60/40kg

TUESDAY
Strength/skill:
A1: 1-3 rope climbs
A2: 45 second HS walk (distance, practice or attempts)

Conditioning:
4 x 3 minute rounds for total accumulate reps/ rest 2-3 between each
25/22 cal row
25 HR pushups
Max KB swings @ 24/16kg in remainder


WEDNESDAY
Skill:
GOAT
EMOM x 7

Conditioning:
** benchmark retest**
1 minute max cals AD

rest

AMRAP in 12 minutes
+ 3 wall balls
+ 3 abmat situp
I.e. 3 of each then 6,9,12 etc


THURSDAY
Strength:
1 snatch pull + 1 hang power snatch + 2 OHS
x 7

Conditioning:
'Open WOD 15.1'
AMRAP in 9 minutes
15 T2B
10 deadlifts
5 power snatch
Rx = 52.5/35kg

FRIDAY
Strength:
EMOM x 10 for accumulate kg's
3 Front squat

Conditioning:
5 x 2 minute rounds for total accumulate reps/ rest 1 between each
Run 200m
7 burpees
Max double unders in remainder

SATURDAY
IN Pairs- alternating movements

BUY IN 1km RUN

Then 10-1 (alternating movements)
Burpee Box Jumps
KB Swings 24/16
Deadlifts 100/70

CASH OUT 1km RUN

With the holiday season done and the new year now well and truly underway, it's time pull the proverbial finger out and get it done. That is, address those resolutions made, training goals and goats that you've been aiming to cross off the list, body composition changes you've been dreaming of and even just the commitment to sticking to something for a period of time you keep telling yourself you'll soon start.

On Monday the 1st of February we're going to revamp the old in-house paleo challenges of old with SHREDRUARY!

A lot of you have previously taken part in similar challenges have gotten wicked results and for the most part still use the guidelines picked up along the way. For a heap of our new members this will be a whole new process but a rewarding one long term for sustainable eating habits and self accountability.

This time round this will be a much less formal process, there is no cost, no points, just a commitment from you and the support from those partaking in the challenge. It's cliche but the motto, You only get out what you put in is exactly what it's about this time round. 

<<<What's involved>>>
* This page will be your daily posting page for all things shred. 
* Download the guidelines (ATTACHED BELOW) and go from there. Depending on your goals there are different paths for each of you in regards to nutrition. But for the most part the idea is to shred all the crap! This means eliminating
- Alcohol
- Grain
- All sugars. 
- You want to reduce dairy and eat as close to natural unprocessed foods as possible. Want to lose weight or just decrease body fat and lean out; You should be pretty much be chanting out the Crossfit mantra for the next month; Meat, Vegetables, Nuts & Seeds, Some Fruit, Little Starch and No Sugar. The closer you can stick to this the faster you will reach your body composition and performance goals.
Those looking to increase muscle mass/put on weight and maintain; As per but can increase gluten free starchy carb intake as per guidelines (wait a week or so and introduce to see what works best) Add in quinoa, a bit of rice, and organic raw dairy if they don’t upset your stomach. Remember that junk in = junk out. You can gain weight by eating junk but your performance and body composition will suffer!

* If you're committing to this we want to see you regularly posting and being actively involved ! Write down your goals for the 4 weeks. - it could be as simple as "get shredded as", get a muscleup or attend 4+ WODS 

* Post- This only works if you have an honest idea of what you're actually consuming on a daily basis, weekends included! This means post or at least jot down your meals, snacks, drinks, several coffees every day. Use this as a training diary as well. Write down if you attended the WOD or if you slept in etc..

*Hit the box! It's pretty straight forward get in go hard repeat 5 x a week! Really 5 sessions still only equates to 5 hours in a given week. In most cases there’s always room for more however this does not necessarily need to be a WOD. Reminder were opening up 2 extra 6:30pm sessions on Tuesday and Thursday. Maximise recovery; get in some active recovery, foam roll, stretch at home, head to a park a practice some skils or just head down the beach and have a splash. All have a benefit to aiding in your progress. Those that are seeking a more competitive approach to Crossfit, you have the 'extra' work set out in Wodify. There's a bunch of skill sets and drills included to up your game and take it to the next level. 

​We all have certain “goats” on our back within the CrossFit world that we need to devote more time to and chip away at until we have it in our arsenal. This may be a focus for the challenge.
We've had the best results in the past when we've had a larger participation from group members. Everyone can feed off each other and share ideas to spice up meals etc and really just keep each other accountable to making sure we all see out the challenge and the goals initially made!
Use today to get yourself ready, get your shopping done and clean out all the crap so you're good to get your shred on come TOMORROW!
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