1/52 Township Drive, Burleigh Heads 4220

STRENGTH

E3M3M – 4 Rounds:

6 Back Rack Split squats (6 each leg)

*slightly heavier than last week

*try to stay at the same weight

CONDITIONING

Running Clock

a) 0-10 mins:

5 RFT

5 Front squats 70/50kg

10 CTB Pull ups

10-12 mins – REST

b) 12 – 22 mins:

5 RFT

5 Power Cleans 70/50kg

10 Box Jumps 24/20”

STRENGTH/SKILL

E2M2M – 8 Rounds:

1 Power Clean + 1 Hang Squat Clean + 2 Jerks

*build to a heavy C & J complex

CONDITIONING

2 RFT:

90 Double unders

30 Med ball twists 10/6kg or 20/14lbs (R+L=1)

30 Push ups

30 Med Ball Sit ups

30 Burpee Box Step Ups 24/20”

*16 min time cap

STRENGTH

E2M2M – 4 Rounds:

a) 5-7 Seated SA KB strict press/arm

b) 5-7 Inverted Barbell Row (hold for 2 sec with chest touching barbell)

*alternate between a and b. 2 mins to complete a and 2 mins to complete b.

CONDITIONING

18 min AMRAP

6 Push Jerks 61/42.5kg

7 Burpee Pull ups

10 KBS 32/24kg

200m Run

CONDITIONING

Sniper’s 30^th Birthday WOD 

Partner Up.

a) 60 RFT:

2 Deadlifts 102.5/70kg

2 Lateral Burpees over the Bar

*Rest 5 mins

b) 30 RFT:

3 Thrusters 42.5/30kg

3 Pull ups

*Go round for round for 60 and 30 rounds total.

*1 Bar and change weight in your rest time between wods.

*40 min time cap

STRENGTH/SKILL

3 Rounds (18 mins):

Min 1 – 14-20 Handstand Shoulder taps in 

Min 2 – Rest

Min 3 – 5 Rock and Hold for 5 sec Bent arm Headstand/Frog stand.

Min 4 – Rest

Min 5 – 5 KB Goblet Reverse lunges/leg (band around inside front leg)

Min 6 – Rest

CONDITIONING

10 RFT:

10 Wall Balls 10/6kg or 20/14lbs

3 Devil Presses 15/10kg

*15 min time cap

CONDITIONING

E4M4M – 7 rounds (28 mins):

250/200m Row or 200m Run

15 Gorilla Box Jump Overs with hand release 24/20”

3 Power Snatch (build in weight)

STRENGTH

E2M2M – 3 Rounds:

a) 10 Dual DB Bench press

b) 10 Strict CTB pull ups

*Alternate between a and b. 2 minutes to complete a and then 2 minutes to complete b. 3 Rounds each.

CONDITIONING

3 Rounds:

3 min AMRAP

10 Cal Row

10 Hand Release Push ups

10 Kipping pull ups

*3 mins Rest

*increase by 1 rep each round. EG: 10 Cal Row, 10 HRPU, 10 PU, 11 Cal Row, 11 HRPU, 11 PU, 12 Cal Row, 12 HRPU, 12 PU etc… until 3 mis is up. 

*start the next 3 min AMRAP where you left off.

CONDITIONING

EMOM – 8 Rounds (24 mins)

Minute 1 – 1 Round of DT

Min 2 – 12 TTB

Minute 3 – Rest

*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

*RX weight is 61/42.5kg or RX+ 70/47.5kg

Team of 3

For Time:

Teammate 1 – 

480/360 Cal Row/bike erg/ski 

(swap every 20 cals for men and 15 cals for women)

Teammate 2 & 3 – 

2 Rounds:

50 Pull ups

40 SA Alt OH Lunges 22.5/15kg

30 Burpee Box Jumps 24/20”

Straight into;

2 Rounds:

50/arm Alternating DB Snatches 22.5/15kg

40 Alternating Med ball step ups 24/20”

30 Burpee Box Jumps

*35 min time cap

*1 teammate rows their required amount of cals (20/15) while teammate 2 & 3 are chipping away at the reps. Only one person working at a time. Rotate through every teammate on the rower until 480 cals are complete. If cals are complete before 4 Rounds are then all 3 teammates can help finish the reps with only one person working at time. 

*If there are teams with 2 men and 1 woman total cals is 440 (swap every 20/15) or 2 women and 1 man total cals is 400 (swap every 20/15)