1/52 Township Drive, Burleigh Heads 4220

STRENGTH

E2M2M – Bench press

5-4-3-2-1-1-1-1-1

CONDITIONING

For Time:

150 Double unders

40 Sit ups

20 Ring Dips

100 Double unders

30 Sit ups

15 Ring Dips

50 Double unders

20 Sit ups

10 Ring Dips

*15 min time cap

CONDITIONING

Partner WOD

6 RFT (3 Rounds Each)

10 Burpee jump over DB

15 TTB

20 DB Thrusters 15/10kg

*Partner 1 completes a full round while Partner 2 holds a med ball OH with arms locked out.

*If partner 2 puts the med ball down BOTH partner must stop and complete 3 burpees each and then continue where they left off once the med ball is held back OH.

*Reps can only be completed when the med ball is held locked out overhead.

*3 Rounds each.

E2M2M – 6 Rounds

1 Power Clean + 1 Squat Clean + 2 STO

CONDITIONING

EMOM – 16 minutes (4 Rounds)

Min 1 – 5 Ring Muscle ups

Min 2 – 15 Deadlifts at ~ 55-60% of 1 RM

Min 3 – 15/10 Cal Row/Ski/Bike

Min 4 – REST

STRENGTH

E2M2M – Front Squat

5-5-5-5-5

CONDITIONING

5 RFT

15 Front Rack Lunges 42.5/30kg

15 Burpees

*15 min Time cap

STRENGTH

E2M2M – Strict Press

5-5-3/4-2-1-1-1-1-1

CONDITIONING

3 RFT

400m Run

10 Box Jumps 30/24”

15 HSPU

STRENGTH

Group 1 (0-3 strict pull ups):

a) 4 Sets:

15 sec Isometric Hold

*rest 45-60 secs

b) 4 Sets:

7 Inverted Barbell row (if easy last week lower barbell)

*Rest 45-60 secs

Group 2 (4 + strict pull ups)

a) 4 Sets:

15 sec Isometric Hold (same weight as last week)

*rest 45-60 secs

b) 4 Sets:

5-12 Strict pull ups (or try to do more than last week!)

*rest 45-60 sec

CONDITIONING

Every 5 mins for 4 Rounds:

5 DB Hang Clean & Jerks (Right arm) 22.5/15kg

5 DB Hang Clean & Jerks (Leftt arm)

10 Alt. DB Snatches

10 CTB Pull ups

21/15 Cal Row/bike/ski

CONDITIONING

“WOOD”

Partner or Individual WOD

5 RFT

400m Run

10 Burpee Box Jumps 24/20”

10 SDHP 42.5/30kg or 32/24kg KB

10 Thrusters 42.5/30kg or Dual DB 15/10kg

*Rest 1 min

*Partner WOD – Run together and split up reps how you want.

Reminder: Jan 28th – Australia Day Public Holiday there will be a 7am class and an 8am class.

CONDITIONING

“DOC”

Teams of 3 

5 RFT

400m Run (together)

21 Deadlifts 61/42.5kg

21 Burpee Jump Over barbell

21 Pull ups

21 Back Squats

*Share the reps how you and your team want. Run together.

DOCs WOD is this Saturday, Jan 26th.

He will always be remembered for the happiness and laughter he brought with him to every class. He taught us so much, brought so much laughter and will leave us with many memories. He was a kind hearted man who only wanted the best for everyone.

If you would like to contribute to his legacy donations will be made in his honour to the charity he brought to Australia many years ago, The Man Kind Project.

Reminder: Jan 28th – Australia Day Public Holiday there will be a 7am class and an 8am class!

STRENGTH

E2M2M – 4 Rounds

*Alternate b/w a & b

a) 10-15 reps Kipping practice – Butterfly, Kipping, Kip swing, feet on box kip swing.

b) 10 Alternating SL Squats – pistols @ 2121 tempo

CONDITIONING

For Time:

400m Run

40 Double unders

21 DB Box Step Overs 22.5/15kg

400m Run

40 Double unders

15 DB Box Step Overs 

400m Run

40 Double unders

9 DB Box Step Overs

DOCs WOD is this Saturday. All donations will be collected and sent to “The ManKind Project Australia.”

STRENGTH

E2M2M – Deadlift

6-4-2-6-4-2

*touch and go

*double over hand grip

CONDITIONING

10 RFT

5 Power Cleans 61/42.5kg

5 HSPU

*12 min time cap