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Thur 1st Jan

CLOSED

Fri 2nd Jan

Filthy 1000
6 am & 9:30 am. . 5:30 pm & 6:45 pm

Sat 3rd

M& M 8:15 & 9:30am

Mon 5th Jan
Max deadlift
Bodyweight D/L max reps
OMEM 5 mins amrap

Tue 6th
Girls count half reps
Max rep pull ups
Max M/ups & Bar
Max wall bar M / Ups
Max Rope climb
Max H/Stands push ups
Max H/Stand walk
Max Box jump

Wed 7th
Max front / back squat
50 % Bodyweight max reps
1 set only

Thu 8th
Max C & J
Max snatch
50 % Bodyweight max reps
1 set only of each touch & go

Fri 9th
Max T/Get up bar or K bell
Max wall balls OMEM 5 min

Sat 10th
Crazy Saturday

Mon 12th
Week of Girls.
Gymnastics skills.
8 mins each count total reps.
Pull ups , H/ S & Rope.
Scaled RX & RX+
Randy 10 min
Tue 13th
C& J tech.
Scaled RX & RX+
10 min each.
Grace.
10 min rest.
RandyWed 14th
Scaled, RX & RX +
10 min each
Fran
5 min rest
Grace
5 min rest.
Randy 

Thu 15th
Scaled , RX & RX +
10 min each
Isabel.
1 min rest
Fran
1 min rest
Grace
1 min rest
Randy
40 min

 

Fri 16th
Max 7 rep deadlift
20 mins
Mobilty

 

Sat 17th
Crazy Sat M & M

 

Mon 19th
Partner up
Rack Press/jerk row ladder
Start 20/15 bar
Finish single rep
Usual 200 m row in between

Tue 20th
Team of 4
250 m Row
10 – Wall ball
8 – T 2 Ring
6 – Box jump
40 min

Wed 21st
Partner up
Squat / row ladder (200 m)
60/60 40/40  20//20
150 / 105. 130/ 85 110/ 65.
Men up 10 kg , women 5 kg
200 m row 10 squats.
200 m row 9 squats.
Etc down to 1 rep max.
35 min.

Thu 22nd
Partner up
Snatch row ladder
Start  45/30.. 40/25… 35/20.. 30/15..
Men up /5 kg every set .
women up/ 2.5 kg every set.
200m row 10 snatches
200 m row 9 snatches
200 m row 8 Snatches
Etc down to rep 1 max
35 mins.

Fri 23rd
Gymnastics.
15 min skills then WOD
Rope , pull ups , H/ S

Sat 24th

Crazy Sat

Mon 26th
AUSTRALIA DAY – NO CLASSES
OPEN GYM  (Matt) 8 – 10 am
WOD of your choice

Tue 27th
RX + 80/55  RX 60/40  RX – 50/30
Beginner 35/20
26 – C & J
26 – Plate push up on bar
26 – Thrusters.
26 – Froggy bar burpee over.
26 – Snatches.
26 – push up clap on bar.
26 – pop squat with weight.
For time

Wed 28th
Max 3 rep thrusters
OMEM 20 mins
Deadball or K/B Fran
55/45/35… 24/16
15 mins.

Thu 29th
Max 3 rep snatch
15 mins
40 Burpees
30 snatches  40/20
30 Burpees
30 snatches 50/25
20 Burpees
30 snatches. 60/30
10 Burpees
30 snatches. 70/35
22 min

Fri 30th
100/80. 80/60. 60/40. 40/25.
5- shoulder overhead
10- Deadlifts
15 – box jumps
30 min amrap

Sat 31st
M & M
On the min rotation