JANUARY WODS 2017

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MONDAY 1st JANUARY
(CLOSED – Public Holiday)

MONDAY 2nd JANUARY
(CLOSED – Public Holiday)

TUESDAY 3rd JANUARY
Strength (WEIGHT)
Thruster (from rack)
15min – 1 rep max
Conditioning (TIME)
Benchmark
“Jackie” – 15min cap
For time:
1km row
50 thrusters (20kg)
30 pull ups
*IMPORTANT: if you drop an empty barbell
at any point of the thrusters you will start again.

WEDNESDAY 4th JANUARY
Strength (WEIGHT)
Power snatch
5min – tech
15min – 2 reps on the minute
Conditioning (ROUNDS+REPS)
Metcon – 12min (partnered)
10 double kb front rack lunges
1 rope climb
*kb weight (24/16)(20/12)(16/10)
*RX+ go legless on ropes

THURSDAY 5th JANUARY
Strength (NO SCORE)
Strict pull ups
12min – sets of 3 (add weight/reduce band)
Conditioning
Metcon – 10min amrap (ROUNDS+REPS)
10m sled push/pull (weight TBA)
15 burpees
Conditioning – 10min (NO SCORE)
Shuttle sprints (partnered)
30sec intervals

FRIDAY 6th JANUARY
Strength (WEIGHT)
Squat clean
10min – 3 on the minute
Conditioning (TIME)
Benchmark
“Diane” – 15min cap
21,15,9 reps of:
Deadlifts (100/70)(80/60)(60/40)
Hspu

SATURDAY 7th JANUARY
Conditioning (TIME)
Metcon – 40min (partnered)
For time:
1km run (200m’s each)
160 wallballs (10 each)
120 box jumps (10 each)
80 toes to bar (5 each)
40 ground to overhead (1 for 1)
1km run (200m each)
*all reps are shared
*bar weight (60/40)(50/30)(40/25)

SUNDAY 8th JANUARY
Cardio Burn and Mobility

MONDAY 9th JANUARY
Strength (WEIGHT)
Backsquat
17min – 1 rep max
Conditioning (TIME)
Bench mark
“Elizabeth” – 17min cap
21,15,9 reps of
Squat clean (60/40)(50/30)(40/25)
Ring dips (bar dips to scale)

TUESDAY 10th JANUARY
Conditioning (ROUNDS+REPS)
Metcon – 28min amrap
Partner up
350m row (each)
20 sdhp (each)
10 burpee pull ups (each)
*one work/one rest
*bar weight (35/25)(30/20)(25/15)
Midline (NO SCORE)
4 rounds
30sec hollow rocks
30sec side plank (R)
30sec side plank (L)
60sec rest

WEDNESDAY 11th JANUARY
Strength (WEIGHT FOR PRESS)
Press
10mins – 1 rep max
Split jerk
6min – 3 reps on the minute (heavy)
Conditioning (ROUNDS+REPS)
13min amrap
2 TGU (24/16)(20/12)(16/10)
15 toes to bar

THURSDAY 12th JANUARY
Conditioning (TIME ON EACH SECTION)
Metcon#1 – 12min cap
6 rounds for time:
200m run
2 rope climbs
(2MIN BREAK)
Metcon#2 – 12min cap
6 rounds for time:
25 sit ups
15 kb set ups (24/16)(20/12)(16/10)
(2MIN BREAK)
Metcon#3 – 12min cap
6 rounds for time
45 double unders
20m deadball carry (weight TBA)

FRIDAY 13th JANUARY
Strength (NO SCORE)
Deadlift + floor press
17mins – sets of 5 on each (moderately heavy)
Conditioning
Metcon – 15min amrap (ROUNDS+REPS)
10 pistol squats
8 snatch or clean (45/30)(35/25)(30/20)
6 hspu
OR
15min muscle up tech workshop

SATURDAY 14th JANUARY 
Mystery Sat

SUNDAY 15th JANUARY
Cardio Burn and Mobility

MONDAY 16th JANUARY
Strength (WEIGHT)
Snatch
5min – tech
10min – 1 rep max
Conditioning (TIME)
Metcon – 11min cap
20 toes to bar
20 O/H squat (45/30)(35/25)(30/20)
20 box overs

TUESDAY 17th JANUARY
Strength (WEIGHT)
Bench press
10min – 1 rep max
Conditioning (REPS)
Benchmark
“Fight gone bad”
3 rounds for reps of:
60sec – wallball
60sec – sdhp (35/25)
60sec – box jump
60sec – push press (same bar)
60sec – row (cals)
60sec – rest

WEDNESDAY 18th JANUARY
Strength (WEIGHT)
Back squat
18min – 4×6,4×4,4×2 – go every 90sec (submax)
Conditioning (ROUNDS+REPS)
Metcon – 16min (partnered)
12 double kb front rack step ups
24m O/H kb carry
*go set for set with partner
*kb weight (20/12)(16/10)(12/6)

THURSDAY 19th JANUARY
Strength (WEIGHT)
Power clean and Push jerk
8min – heavy single
Conditioning (TIME)
Metcon – 12min cap
Power c+j 12,9,6@80% of single
Monkey run OR Sled push
Midline
Strict leg raises (NO SCORE)
10mins – set for set with partner

FRIDAY 20th JANUARY
Conditioning (ROUNDS+REPS)
Bench mark
“Cindy” – 20min amrap
5 pull ups
10 push ups
15 air squats
OR
“Mary” – 20min amrap
5 hspu
10 pistol squats
15 pull ups
Accessory strength work (NO SCORE)
10-15mins on:
Barbell rows, good mornings, and split squats

SATURDAY 21st JANUARY
Conditioning (NO SCORE)
Metcon 1:
7mins on/3min off
15 burpees
15 kb swings (24/16)(20/12)(16/10)
Metcon 2:
15 sit ups
15 d/b snatches (you pick weight)
Metcon 3:
15 rock climbers
15 O/H lunge (plate 25/15)(20/10)(15/5)
Metcon 4:
15 ring rows (RX+, 3 muscle ups)
15 deadball cleans (you pick weight)

SUNDAY 22nd JANUARY
Cardio Burn and Mobility

MONDAY 23rd JANUARY
Strength (WEIGHT)
Push press
10min – 3 reps on the minute (submax)
Conditioning
Benchmark (REPS)
“Tabata This” – 24mins
8 rounds of 20sec on/10sec off, on:
Air squats
Rowing
Pull ups
Push ups
Sit ups
*scoring will be explained on the day

TUESDAY 24th JANUARY
Conditioning (TOTAL REPS FROM ALL THREE)
Metcon#1 – 10min cap
5 rounds of:
2 rope climbs (RX+ muscle up)
15 burpees
Metcon#2 – 10min cap
Kb swings 40,30,20,10
double unders 80,60,40,20
*double under prac. in remaining time
*kb weight (24/16)(20/12)(16/10)
Metcon#3 – 10min ladder
D/b power cleans 6,12,18,24,…
Toes to bar 3,6,9,12,….
*d/b weight (TBA)

WEDNESDAY 25th JANUARY
Strength (WEIGHT)
Deadlift
15min – 5 rep max
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap (partnered)
Alternate with a partner one full
round of:
15 wallballs (partner holds bar)
10 deadlifts (60/40)(50/30)(40/25)

THURSDAY 26th JANUARY
(AUST. DAY – Open gym 9-10:30am)

FRIDAY 27th JANUARY
Strength (WEIGHT)
Hang power snatch
12min – 3 reps every 90sec
back squat (WEIGHT)
6min – 3 reps every 90sec
Conditioning (ROUNDS+REPS)
Metcon – 14min amrap
8 bar/ring dips
12 hang power clean/snatch
16 box jumps (30″/24″)
*bar weight (40/25)(35/20)(30/15)

SATURDAY 28th JANUARY
Conditioning (TIME)
Benchmark (HERO)
“Murph” – open cap
For time:
1 mile run (1600m)
100 pull ups
200 push ups
300 air squats
1 mile run (1600m)
*full RX wears a 10/5kg vest
*there will be a 40min cap, but if you
are still going and wish to push on
you may continue into the next class.

SUNDAY 29th JANUARY
Cardio Burn and Mobility

MONDAY 30th JANUARY
Strength (WEIGHT)
Clean and jerk
15min – 5 rep max
Conditioning (ROUNDS+REPS)
Metcon – 17min amrap
(partnered)
6 strict pull ups
12 d/b thrusters (weight TBA)

TUESDAY 31st JANUARY
Conditioning (TIME)
Benchmark
“Nancy” – 20min cap
5 rounds for time
400M run
15 O/H squat (45/30)(35/25)(30/20)
Midline (NO SCORE)
Partner assisted plate raises 4×15
Band rotations 3x15each side

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