Monthly Archives: April 2015

WOD 010515

Warm up

Athletes choice

3 Partner WOD

9 minute AMRAPs

A: 1. 400m run

2. 5 thrusters 43/30

10 pull ups

B: 1. 120 double unders

2. rope climbs

3. Kettlebell v-sits

C: 1. 400m row

2. Clean and jerk 60/40

3. Reverse burpees

D: 1. Sled pull 80/60 x 6

2. Dumbbell snatches 30/20 (alternating)

3. Knees to elbows

400m run, 120 double unders, sled pulls with harness are the timers to swap with partners. Other movements are counting reps

WOD 300415

Warm up


15 calorie row

10 plank push ups

10 banded high pulls (use light resistance)

10 banded front squats


A: Bench press 10-8-6-4-4-4

perform 6 clap push ups between sets

B: Sumo deadlift high pulls 6-6-6-6-6-6

perform 3 broad jumps between sets

C: Squat cleans 4-4-4-4-4-4

in between each set box jump as high as you can


WOD 280415

Warm up

5-10 mins hip/squat mobility


1 loop

10 burpees (NO push up)


A: Back squats 8-6-4-4-3-3-2-2

B: Overhead lunges 4 x 10 reps

C: 4 rounds for time of

4 Wall walks

8 Kettlebell snatches

12 Box jumps 24-20

15 Sit-ups


WOD 270415

Warm up

5-10 minutes of front rack mobility


5 Inchworms

5 right arm kettlebell push presses (light weight)

5 left arm kettlebell push presses (light weight)

10 ring rows


A: Barbell complex 3-3-2-2-1-1-1

Push press

Push jerk

Split jerk

B: Strict pull ups 10-8-6-4-4-3-3

C: 3 minute AMRAP of

Double unders

WOD 250415

Warm up

Athletes choice


1600m Run

1 Rope Climb

2 Hang Power Snatch 60/40

3 Muscle Ups

4 Hang Power Clean 60/40

5 Handstand Push-ups

6 Overhead Squats 60/40

7 Toes to Bar

8 Squat Clean Thruster 60/40

9 Tyre Flips

10 Burpee Box Jumps 24/20

1600m Run

How? Get through the first run then do 1 rope climb, 2 hang power snatches + 1 rope climb, 3 muscle ups + 2 hang power snatches + 1 rope climb, 4 Hang power cleans + 3 Muscle ups + 2 Hang power snatches….. when you have completed the whole list of exercises head off on your last 1600m Run


In 1915, Australian and New Zealand soldiers formed part of an Allied expedition that set out to capture the Gallipoli Peninsula, according to a plan by Winston Churchill to open the way to the Black Sea for the Allied navies. The objective was to capture Constantinople, the capital of the Ottoman Empire, which was an ally of Germany during the war. The ANZAC force landed at Gallipoli on 25 April, meeting fierce resistance from the Ottoman Army commanded by Mustafa Kemal (later known as Atatürk). What had been planned as a bold strike to knock the Ottomans out of the war quickly became a stalemate, and the campaign dragged on for eight months. At the end of 1915, the Allied forces were evacuated after both sides had suffered heavy casualties and endured great hardships. The Allied casualties included 21,255 from the United Kingdom, an estimated 10,000 dead soldiers from France, 8,709 from Australia, 2,721 from New Zealand, and 1,358 from British India. News of the landing at Gallipoli made a profound impact on Australians and New Zealanders at home and 25 April quickly became the day on which they remembered the sacrifice of those who had died in war.

Though the Gallipoli campaign failed to achieve its military objectives of capturing Constantinople and knocking the Ottoman Empire out of the war, the actions of the Australian and New Zealand troops during the campaign bequeathed an intangible but powerful legacy. The creation of what became known as an “Anzac legend” became an important part of the national identity in both countries. This has shaped the way their citizens have viewed both their past and their understanding of the present.

WOD 240415

Warm up

Hip/squat mobility

Shoulder mobility

Partner WOD

A: 10 minute “Fran”RAP


Thrusters 43/30

Pull ups

Partners can change at any time

5 minute rest

B: Combined Clean and jerk total (10 minute cap)

5 minute rest

C: 10 minute ladder

2, 4, 6, 8, 10… rope climbs

10, 15, 20, 25, 30 synchronized air squats


WOD 230415

Warm up

5-10 minutes of Overhead squat/snatch prep


10 scapular push to shoulder touch (push up position)

10 scapular pull up into hanging leg raise

10 lateral lunges each side


A: Every 2 minutes for 20 minutes

3 Overhead squats (bar taken from ground)

Start light and work to a heavy set

B: For total reps

2 rounds of

Overhead squat 43/30

Push ups (head touch)

Box jumps 20”

Row (calories)

Perform each exercise for 1 minute with 1 minute rest between rounds.

WOD 210415

Warm up

3x Loop

Start with 20m high knees, 20m high heels, 10m side shuffle right, 10m side shuffle left, 10m side shuffle right then jog the rest of the loop


10m broad jumps

10m inchworm

10m lunge


For time

Start: Run 600m with medicine ball 9/6

2 rounds of

50 Wall balls 9/6

40 Russian kettlebell swings 24/16

30 Toes to bar

20 Burpees (onto plate)

10 Muscle ups (bar/rings)

Finish: Run 600m with medicine ball 9/6

WOD 200415

Warm up

5-10 minutes of Deadlift/pulling mobility prep


10 ring rows

10 push ups

10 calorie row


A: Every 90 seconds for 15 minutes

2 Deadlifts

start light and work toward a heavy set

B: For total reps

Reverse tabata intervals (10 seconds work/ 20 seconds rest)

Deadlift 100/70

Chest to bar pull ups

Handstand push ups

Done circuit style for 12 minutes

C: For distance

1:30 row

WOD 170415

Warm up


30 double unders

10 superman/hollow (floor)

10 scissor jumps (each leg)

3 Partner WOD

9 minute AMRAPS

A: Rope climbs

ground and up 1 point

normal 2 points

legless 4 points

10 hand release push ups

12 sit ups

B: Loop sprints –  relay style

C: 2 x sled pushes

AMRAP pull ups

7 reverse burpees

change over when sled and reverse burpees are completed

D: 2 trye flips

5 synchronized burpees

7 synchronized kettlebell swings 24/16

E: 8 dumbbell presses 20/10

AMRAP double unders

10 shoulder touches

change over when dumbell presses and shoulder touches are completed