September 18 - 23


a: Warm Up
5 No-Hand Burpees
Hip Flow
5 explosive squat jumps with reset between each

b: Back Squat build to heavy 20 reps @70%+

c: Metcon
6 Rounds:
20sec AB/rower AMRAP cals straight into alternating 40 sec AMRAP burpee to target/Wall Balls
Rest 2 mins

Score is addition of AB/rower cals, burpees and wall balls 20/14

Rx+ is 30/20

d: Stretch
2 min couch static + RAILs/RAILs per side

e: Extras
Pistols Squats 3x3 p/s Tempo 3333


a: Warm Up
Bear Crawl forwards and backwards
TGU Press Complex
5 explosive med ball chest pass into wall

b: Strength
15 mins to build to strict press 1RM

c: Metcon
Partner WOD, round for round, 5 rounds each
5 Barbell Hang Squat Clean 40/25kg
10 KB Swing 24/16
15 Box Jumps 24/20

Cap: 14 min

d: Stretch
2 mins to accumulate time in hang

e: Extras
e1: TGU Half Seated KB Press 3x8 p/s
e2: DB JM Press 3x15
e3: 3x30 seconds Black Burns
e4: 3x30 sec s-waves


a: Warm Up
Lizard crawl
3 shouder CARs p/s
3 sets of 5 explosive Russian KB Swing with partner push down

Sumo Deadlift 3,2,1,3,2,1

c: Metcon
EMOM 15min
1: 30 sec AMRAP DUs
2: DB Complex: 1 Push Up + 2 Renegade Rows (row only)+ 3 DB Power Clean + 4 DB Front Rack Reverse Lunge + 5 Thrusters
3: 5-15 sandbag squats

d: Stretch
2 min per side banded front split stretch

e: Extras
e1: Glute Ham Raise Accumulate 10-30 reps



a) Warm Up
Walking high knee and raise onto toe
Walking Single Leg quad stretch plus toe touch
Swing leg over gate into sumo squat
10 sec bunny hops
1 min ankle CARs p/s
Thoracic Flow

b: Gymnastics testing
Max set SHSPU/Push Up
Rest 2 minutes
Max set KHSPU
Rest 2 minutes
Max set strict Pullup (any grip)
Rest 2 minutes
Max set kipping CTB
Rest 2 mins
Max set Kipping Ring Dips

c: Metcon
16 min: EMOM:
1: 5-10 Kipping TTB
2: 5-10 Kipping Dips/Push Ups
3: Run 200m/Row
4: Rest

d: 2 mins Seated shoulder ext


a: Warm Up
2 Rounds:
10 Walking Lunge
5 Strict Burpee
5 Deck Squats
1 min Hip CARs each side
2x5 p/s of Quadroped Thoracic Rotation

30 min EMOM
1: Bike 15/10 cals (45sec cap)
2: 15 Wall Balls 20/14
3: Row 15/10 cals  (45sec cap)
4: AMRAP Burpee Box Jumps 24/20
5: Rest

Scoring: Record Burpee box jumps each round

2 min pigeon stretch per side


a: Warm Up
40 Partner Wall Balls (20 each ie. 10 each side)
Thoracic Flow
1 min per side of Wrist CARs
10 Single leg broad jumps landing in squat position

Every 2nd min for 5 sets
3 Power Cleans with 2 second pause in the catch into a squat

In heats:

2 min banded standing straddle
2 min lying pec stretch per side


Farm Strength

Warm up

3 rounds

triceps openers

Obliqe openers  

Work in this order

3x1 length (13m) rope pull 

3x2 lenghts (26m) backwards sled drags

 3x3 lengths (39m) Forward low harness carry