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Mon 1st September
Partner Deadlift
Start. 60/30. 80/40. 100/60. 110/70
Finish. 150/75.. 170/85.. 190/105.. 200/115.
Men up in 10 kg.
women up in 5 kg.
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
20 – 30 mins.
Tue 2nd
Tabata This
Squat , row , pull up, sit up ,push up..
With 1 min rest between .
Add lowest number for each set.
Wed 3rd
Melita’s Birthday WOD.
3 rounds. 50 min cap.
47 m row
47- C & J 40/25
47m row
47- deadlift 40/25
47 m row
47- back squat. 40/25
47 m row
47- snatches 40/25
47 m row
188 rep 1 round.
376 rep 2 rounds
564 rep 3 rounds.
Count only weight reps.
Thu 4th
Technique first
Partner up
Max 5 rep hang snatch
No putting down bar in the 5 reps
12 sets always increasing
Fri 5th
Bring socks.
Gymnastics skills
Rope climb .
Kips, butterfly’s
Wall bar M/Ups
Bar & ring M/Ups
Sat 6th
Crazy Saturday

Mon 8th Sep
Max squat / lunge/ lunge
20 mins
Metcon
Squat/lunge/ lunge
15 min Amrap 40/25
Tue 9th
10,000
Team row
Pull up
Push up
Rest
Wednesday 10th
K/B WOD
Thu 11th
Snatch 10-1
Fri 12th
Max Deadlift
Sat 13th
Crazy Sat M&M
Mon 15th
25 mins total.
3 max Strict press
3 max Push press
Then
100 reps S2O/H
10 mins
50/30  40/25 30/20
Tue 16th
25 mins total
Max 2 Front squat
Max 2 back squat
Then
Back squat amrap 2 mins
rest 2 mins go again 2 mins
80/55 60/40
Wed 17th
Gymnastics
Ring handstands/ handstands
Wall bar M/ups./ bar M/Ups.
Reverse backward roll /rings /bars
Skin the cat.
Thu 18th
27 mins
C&J max 10-1
Fri 19th
Mina birthday WOD
Partner up share
47 – wheel barrow walks or H/S
47 – Ab mat wall ball.
47 – cal row
47 – D/unders.
9 rounds
Sat 20th
Crazy Sat
Mon 22nd
GymnasticsTue 23rd
Max 5 Deadlifts
20 min
Metcon
1-Deadlift
1- pull up
2,3,4 ,5 etc
12 mins

Wednesday 24th
Max 5 floor or
Bench press.
20 min
Metcon
5 – Ring p/ u or M/U
10 -Donkey kicks
12 mins count reps.

Thu 25th
Max 5 overhead squat
Metcon
40/25. 35/20. 30/15
3- Snatch balance
3- strict pull up
15 min amrap

Fri 26th
Free Friday

Sat 27th

Filthy Fifty

Mon 29th
Partner up
18 mins to find
Max 2 rep front squat.
Metcon
5- front squat
10- back squat
15 – air squat.
18 mins

Tue 30th
25 mins
Max split jerk L/ R
Metcon
Alternating L/R
100 reps 10 mins.
60/40. 50/30 40/25.

Wednesday 1st October
5 mins technique
20 mins
Barbell row 3 rep max.
Deadlift / row
10 reps OMEM

Thu 2nd
20 mins
Max 2 hang squat clean
3- front squat
3- cleans
3- S2O
60/40. 50/30. 40/25
10 mins

Fri 3rd
Gymnastic with
Weight WOD