25 Apr 2018

Part 1)
2 second Pause Front Squat – 2RM

Part 2)
Front Squat (no pause) – 4RM

Part 3)
For Time:
21-15-9
Box Jump @ 24/20″
42-30-18
Sit-Up

24 Apr 2018

Part 1)
Anzac Day WOD

“Digger”
In Partners:
100 US KB swings 24/16
100 Wall balls 9/7
100 Pull-ups
100 TTB
Run the Beaver w/ a Med Ball
Alternate between partners as needed.
CCF Benchmark

23 Apr 2018

Part 1)
5 Rep Max Deadlift
– In between sets 30-60 second handstands

Part 2)
Counterlateral Step-Ups: 4 x 8
Snatch Grip Bent Over Rows: 4 x 8

22 Apr 2018

Part 1)
Push Pull – Last week of this cycle
One armed Ring Rows, Mixed Grip Pull-Ups, Archer Pull-Ups

Part 2)
Tabata mash up
Knees to Elbow
Renegade Row

6 x 20 sec on/ 10 sec rest – alternative after each effort.
Renegade Row: Straight arm plank, row one KB to hip.

20 Apr 2018

WOOD
5 Rounds for time
Run 400m
10 Burpee Box Jump Overs @ 24″/20″
10 Sumo deadlift High Pulls @ 42.5kg/30kg
10 Thrusters @ 42.5kg/30kg
– Rest 1 minute between rounds

OR

KB WOOD
5 Round for time:
Run 400m
10 Burpee Box Jump Overs @ 24″/20″
10 KB Sumo deadlift High Pulls @ 24KG/16KG
10 KB Front Squat @ 24kg/16kg
– Rest 1 minute between rounds

19 Apr 2018

Part 1)
4 Rounds for Load
8/8 Counterlateral KB Step ups (w/ half foot off box)
8 Snatch Grip Bent over Rows

Part 2)
RX
For time:
5 Strict ring muscle-ups
50 double-unders
4 Strict ring muscle-ups
40 double-unders
3 Strict ring muscle-ups
30 double-unders
2 Strict ring muscle-ups
20 double-unders
1 Strict ring muscle-up
10 double-unders
Note: Can scale amount of Strict MU reps

Intermediate
For time:
10 Strict Pull-ups
10 Hand Release Push ups
50 double-unders
8 Strict Pull-ups
8 Hand Release Push ups
40 double-unders
6 Strict Pull-ups
6 Hand Release Push ups
30 double-unders
4 Strict Pull-ups
4 Hand Release Push ups
20 double-unders
2 Strict Pull-ups
2 Hand Release Push ups
10 double-unders

Scaled
For time:
10 Ring Rows
10 Push ups
50 double-unders
8 Ring Rows
8 Push ups
40 double-unders
6 Ring Rows
6 Push ups
30 double-unders
4 Ring Rows
4 Push ups
20 double-unders
2 Ring Rows
2 Push ups

18 Apr 2018

Part 1)
Straight Arm
L-Sit to Planche
Skin the Cats
Shoulder taps

Part 2)
“I can’t feel my toes”
10 min AMRAP
12 Toes-to Bar
12 Pistols (alternating reps)
Pistol Sub: Jumping Alternating Lunges

17 Apr 2018

Part 1)
15 minutes to establish a a heavy weight for the complex
1 Power Snatch+ 1 Hang Squat Snatch + 1 Full Snatch

OR

Hang Power Snatch: 3-3-3-3

Part 2)
4 Rounds, each for time: for time:
Row 250m
7 Power Snatch @ 60/42.5kg
Rest 2 minutes between effort:

16 Apr 2018

Part 1)
Push/Pull
Ring Rows, Mixed Grip Pull-Ups, Archer Pull-Ups
Push-Ups, Box Dips, Ring Dips

Part 2)
5 min AMRAP
10 Single arm DB Power Clean @ 22.5kg/15kg (5 each side)
10 Burpees
Note: Alternate DBC each rep

15 Apr 2018

Part 1)
Front Squat 3RM Pause Squat
Note: 2 sec pause each rep
2 mins Rest
6 Reps – no pause

Add: 5kg/2.5kg to last week
Warm up sets: Build up in sets of 3 reps w/ 2 sec pause squats until you find your max. Maintain thoracic position

Part 2)
4 Rounds of 2 minute for max reps:
Run 300m
Max Double Unders in time remaininig
– Rest 2 minutes –
Score is total of Double Unders after 4 Round