Monday:
ANZAC DAY
"Wood"

Tuesday:
Strength:
Clean and jerk (for total weight)
3 EMOM x 5
2 EMOM x 5

Conditioning:
6 rounds on a 4 minute timer each for time and total time
9 deadlifts @ 110/75kg
12 pullups
15/13 cals (alternate row/ AD)
Alternate row and AD I.e 3 rounds of each

Wednesday:
Strength:
Back squat
8,8,6,4,4

Conditioning:
Every 90 seconds x 8 rounds (12 minutes)
9 thrusters
9 bar facing burpees
Rx = 42.5/30kg/ 144 reps, scale down load and or reps as needed to maintain consistent work rate. I.e 6 + 6

Thursday:
Snatch (for total weight)
3 EMOM x 5
2 EMOM x 5

Conditioning:
Continues 3 minute clock x 5 rounds (15 minutes)
Run 400m
Max double unders in remainder
Score = accumulate DU

Friday:
Skill:
4 rounds for quality
30 second HS walk
30 seconds rest
30 seconds strict T2B
30 seconds rest

Strength:
A1: pullup
A2: ring dip
3,2,1,1,1

Conditioning:
75 abmat situp
50 box jump overs
35 HSPU
20 alternating pistols
15 muscleups (15 ring row + 15 ring dip)

Saturday:
​Throwback to event #2 & #3

[BOB#5 Event #3]

OPEN

Partition reps as required

For time:

10 Clean & jerks (70 M/40 F)
10 Bar Muscle ups
8 Clean & jerks (80 M/50 F)
8 Bar Muscle ups
6 Clean & jerks (90 M/60 F)
6 Bar Muscle ups
4 Clean & jerks (100 M/70 F)
4 Bar Muscle ups
2 Clean & jerks (110 M/80 F)
2 Bar Muscle ups

8 min time cap then on 10 minutes on the clock start sprint TRI
*weights are scalable

[EVENT #2]

Sprint Tri

For time:
Each partner to complete in order

OPEN
Row 1km
50 DU's
80/60 cals Assault bike
50 DU's
Run 1km

Time is P1's time after RUN + P2's time after RUN=PAIRS TIME
Ie. P1. 13:20 + P2. 16:35 = 29:55

Indian file - athletes must stay in order and aren't allowed to pass

MONDAY
Strength:
A1: Strict Press
5,5,5,5
A2: Split squat
7,7,7,7 (each)

Conditioning:
Continues 2 minute clock x 5 rounds (10 minutes)Run 200m
6 bar facing burpees
Max clean and jerks @ 60/40kg in remainder
Score = accumulate C&J

TUESDAY
Strength:
5 front squat + 7 back squat
x 4

Conditioning:
2 rounds
20 T2B
15 box jumps @ 60/50cm
30 v-up
15 box jumps @ 60/50cm
40 abmat situp
15 box jumps @ 60/50cm

WEDNESDAY
Strength/skill:
EMOM x 10
Ring Muscleup (for total reps)
* pick a consistent rep scheme
Or
Ring row + dip


Conditioning:
EMOM x 20 minutes (5 rounds)
1) 15/12 cal AD
2) 15 alt KB snatch @ 24/16kg
3) 15/12 cal Row
4) 15 pullups
5) Rest
Rx standards, scale down as needed to maintain consistent work rate

SWOD
Deadlift
5,5,3,3,1,1,1

21/15/9
Strict press @ 1/2 BW
Strict pullup


THURSDAY
Strength:
3 behind neck jerk + 3 OHS
x 5

Conditioning
AMRAP in 9 minutes
15 OHS @ 42.5/30kg
30 DU

FRIDAY
Strength:
A1: 1-3 Rope climb
A2: 2 TGU
x 4

Conditioning:
E2MOM x 12 minutes (6 rounds)
1 round 'DT'
12 deadlifts
9 hang power cleans
6 STO
Rx = 70/50kg
Rx standards, scale down as needed to maintain consistent work rate

Saturday:
In PAIRS- Partition reps as required

ROW 1km (500 each)

30 x GTO @ (70/45kg)
40 x Pull-ups
50 x Wall Balls

Run 1km (together)

30 x Front Squats @ (70/45kg)
40 x HSPU
50 x Burpees

Airdyne 1 mile (each)

MONDAY
Strength: Back squat EMOM 5 x 4 3 x 4 1 x 4 * increase each set
Conditioning: 4 x 3 minute AMRAP's for accumulate reps/ rest 3 between each 21/18 cal AD 7 burpee bar over * max front squat @ 52.5/35kg
TUESDAY
** AUS DAY TEAM WOD **
WEDNESDAY
Strength: A1: 6-8 rope pullups A2: 6-8 ring dips x 4
Conditioning: For total reps - Tabata 8 x 20/10 Row (Cals) - rest 1 minute Burpees
Hang/hold: Accumulate for lowest time 1 minute rope hang 1 minute hollow 1 minute plank 1 minute rope hang
'SWOD' Snatch balance 2,2,2,2
Split jerk 3,3,3,3
AMRAP in 5 minutes Squat clean @ 90/60kg
THURSDAY
Strength: Deadlift EMOM 5 x 4 3 x 4 1 x 4 * increase each set
Conditioning: 'JT' 5 rounds 12 deadlift 9 hang power clean 6 shoulder to overhead Rx = 70/50kg
FRIDAY
Strength: Odds: 8-10 strict T2B/KTE Evens: 3 box jumps for height x 10
Conditioning: 9/7/5 Bar muscleup 90/70/50 Double under
Tabata - 8 x 20/10 for total cals AD
SATURDAY
In pairs 3 x 10 minute WOD's for total accumulate points:
1) AMRAP 21 wall balls 15 HR pushups 9 front squat @ 70/45kg Alternating movements * 1 rep = 1 point I.e 4 rounds + 5 wall ball = 185
Rest 5
2) Clean jerk total * 1 bar per team for combined best lift 1kg = 1 point I.e 90kg + 60kg = 150 points
Rest 5
3) 200's 200m relay * each full run = 20 points

MONDAY
Strength: Complex (2-2-2-1-1-1) 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Conditioning: J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
TUESDAY
Skill: Odds: T2B (10 EMOM) Evens: Pistols (10 EMOM ) 10 minutes
Strength: Back Squat (20rm) Establish an unbroken 20rm (use sets of 5 to build up to)
Metcon 3 rounds 15 T2B 15 box jumps @ 75/60cm 60 double unders
WEDNESDAY
Goat EMOM x 7 Then max unbroken set
Conditioning: 4 rounds each for time and total time (every 9 minutes) 25/22 cal row 25/22 cal AD 20 burpees Run 200m
THURSDAY
Strength: Odds: Clean Pull (3 EMOM) Evens: Front Rack Lunge (8 EMOM *KBs) 10 minutes
Deadlift (20rm (use sets of 5 to build up))
Metcon (Time) 18/15/12/9 Pullups SDHP Front rack lunge
FRIDAY
Strength: Overhead Squat (5-5-3-3-1-1-1)
Metcon (Time) 3 rounds 7 hang squat snatch @ 60/40kg 30 wall balls @ 9/6kg 200m mb carry Rx = 42.5/30
SATURDAY
​Metcon (Time) In Pairs- Indian file for time- total of both partners combined
5 Clean & Jerks @ 80/60kg Row 1km 10 Clean & Jerks @ 70/50 Assault Bike 80/50 cals 15 Clean & Jerks @ 60/40kg

MONDAY:
Strength:
On a 15 minute timer build to a heavy 3 for each for total kgs Minutes 0-5: Thruster Minutes 5-10: Split jerk Minutes 10-15: OHS
Conditioning: 'Airforce one' For time 20 thrusters 20 SDHP 20 STO 20 OHS 20 front squat * 4 burpees EMOM Rx = 42.5/30kg
TUESDAY:
Strength: A1: Strict pullup 5-5-3-3-3
A2: Floor press 8-8-5-5-5
Conditioning: 21/15/9 Deadlifts @ 80/100/120 // 55/65/75kg T2B HR pushups
WEDNESDAY:
Goat EMOM x 7 Rest 2 Then max reps in 1 minute
Conditioning: 6 x 4 minute (Alternating) AMRAP's/ resting 2 minutes between
1) Run 400m * Max cals AD in remainder
2) 40 double unders 20 box jumps @ 60/50cm * Max cals Row in remainder
**score = accumulate calories
SWOD
Back squat Heavy single
Then 10-1 @ 100/65kg 100m farmers walk @ 24/16kg
Thursday
Strength: On a 15 minute timer build to your heaviest for each for total kgs Minutes 0-5: Power snatch single Minutes 5-10: Power clean double Minutes 10-15: Push jerk triple (floor)
Conditioning: 15/12/9 hang power clean @ 60/40kg 30/20/10 abmat situp 90/60/30 plank hold seconds
FRIDAY
Strength: A1: Strict Handstand Push-ups 5-5-3-3-3
A2: Bent over row 8-8-5-5-5
Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments
Conditioning: Partner WOD in pairs 70 KB swings @ 24/16kg 70 ring dips 70 cal AD 70 pullups 70 cal row 70 KB swings @ 24/16

MONDAY
Overhead Squat (5-5-5-3-3-3)
4 rounds on a 2:30 minute timer for total reps 18/15 cal AD Max thrusters @ 42.5/30kg in remainder * score = accumulate thruster Rest as needed between
TUESDAY
A1: Bench Press (8-8-6-6-6) A2: Renegade Row (12-12-12-12-12)
Metcon (Time) 3 rounds 5 muscle ups 15 T2B 25 burpees 35 abmat situp
WEDNESDAY
**New year, new benchmark. All in here legends! This is a tester too so chuck it up on the PR board**
Power Clean (5-5-5-3-3-3 *touch and go)
1 Min AD (Calories) January Benchmark 1 Minute max cals on the Airdyne
Metcon (Time) 3 rounds for time 10 hang power cleans @ 70/45kg 40 Air squats
THURSDAY
Strength: A1: Rope Climb (1-3 *technque focus) A2: Ring push up (10-10-8-8-8 *scale as needed)
Metcon (3 Rounds for time) 3 rounds each for time and total time 25/22 cal Row 12 hspu 200m farmers walk @ 24/16 * rest 2-3 minutes between each
FRIDAY
Deadlift (5-5-5-3-3-3)
AMRAP in 10 minutes 22 alt KB snatch @ 24/16kg 22 wall balls @ 9/6kg 22 box jumps @ 60/50cm
SATURDAY
Metcon (Time) IN Pairs for time: Run together- Partition reps as required
RUN 1600m 160 Push ups RUN 1200m 120 Front Rack Lunges (60/40kg) RUN 800m 80 Pullups RUN 400m 40 Thrusters (60/40kg)

MONDAY:

Metcon
On a continuous clock work up to your heaviest 2 for each for total kgs
Minutes 0 - 4: OHS
Minutes 4 - 8: Split jerk
Minutes 8 - 12: front squat

Metcon (Time) 21/15/9 Thruster @ 42.5/30kg 9/15/21 Power clean @ 42.5/30kg 25 double unders after each set

TUESDAY:
Deadlift (8,8,6,6,4,4)

Metcon 3 rounds for total reps of 90, 60 and 30 seconds of rounds of each
Alt KB snatch @ 24/16kg Box jumps @ 60/50 cm Pullups * rest 1 minute between rounds

WEDNESDAY:

Back squat
5 EMOM x 7 For total kgs accumulated
Combine successful weight hit from each minute

Metcon (Time)
3 rounds Run 400m 20 front rack lunge @ 52.5/35kg 15 T2B 10 burpee bar overs

NEW YEARS EVE WOD
Metcon (Time) New Years 365 reps n cals Chipper

In pairs work through the months partitioning reps as required

1) 31 Burpee box over/ + cals 2) 28 Clean and Jerk/ + cals 3) 30 CTB pullups/ + cals 4) 30 OHS/ + cals 5) 31 hspu/ + cals 6) 30 squat clean/ + cals 7) 31 T2B/ + cals 😎 31 SDHP/ + cals 9) 30 HR pushups/ + cals 10) 31 power snatch/ + cals 11) 30KB snatch @ 24/16/ + cals 12) 31 double unders (each)/ + cals

SATURDAY:

Metcon (Time)
2016 (16-1 partner WOD)

Partners alternating movements of:
Shoulder to overhead @ 60/40kg
Pullups Burpee
box jump @ 60/50cm
* both run 200m after each round