Monday 14th September Warm-up 3 rounds 20 alt shoulder taps 10 air squats into 5 high jumps 20s fast feet Metcon (Time) For Time: 1 to 10 DB Snatch or GTOH with odd object 200m run between rounds -------------- Scaled/Silvers: 1 to 8 GTOH with odd object 200m run between rounds
Sunday 13th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept. We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Metcon (Time)Buy In: 30 jumping squats 10RFT 10x alt DB Hang Power Cleans 10x Push Ups Buy Out: 30 jumping squatsWarm-up2 rounds 30secs fast feet 10 burpees 30sec fast feet 5 air squats
Saturday 12th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept. We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upFast feet 30sec Air Squat 30sec Fast feet 30sec Burpee 30sec Fast feet 30sec Start Jumps 30sec Fast feet 30sec Metcon (Time)1 round each (other rests) 2 rounds 3 rounds 2 rounds 1 round 200m run 7x Burpees *if flying solo, time your work and rest the same amount
Friday 11th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept. We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-up2 Rnds: 5 inchworms 10 burpees 20 good mornings (banded or light weight)Metcon (Time)5 RFT 200m Run 10x DB Deadlift *if one heavy object, change to Sumo Stance Scores Adv: sub 5 Int: sub 7 Beg: sub 9 time cap 10min
Thursday 10th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept. We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upGeneral WU: alt Tabata 12 rnds Heel Drives GTOH w/plate Single Skips /DU practiseMetcon (AMRAP - Reps)"AMRAP 7 3x DB alt Power Clean 30x Double Unders / 60SU 6x DB alt Power Clean 30x Double Unders 9x DB alt Power Clean 30x Double Unders 12x DB alt Power Clean 30x Double Unders
Wednesday 9th SeptemberWe have a seminar running in Arch 1 on 12th & 13th of Sept. We will be running limited classes out of Arch 2 on these days.Please refer to the class schedule on Wodify for changes.Warm-upWarmup: TABATA alt Banded or light weight Tricep extensions overhead Banded or light weight Strict Press Push Press (Weight)5x5 Push Press with heavy object Accessory3 rounds 20x Bent Over Row with Object or DB https://youtu.be/-L1aguN3SKw 15x Skull Crushers 15x Toes to Object https://youtu.be/_aio7R5tcso
Tuesday 8th SeptemberWarm-upGeneral WU: 2 rounds 30sec knee raises 30sec bent over banded row 30sec butt kicks 30sec Banded DLMetcon (Time)5RFT: 400m run 10x DB Burpee Step-ups ----------------------- Scaled/Silvers: 4 rounds 200m run 10x DB Burpee Step-ups
Monday 7th SeptemberWarm-up3 rounds 5 inchworms with 3sec hold in plank 20 alt Lunges 10 snatch grip PVC drop snatch 5 BurpeesMetcon (AMRAP - Rounds and Reps)AMRAP 9 12x DB Deadlift 9x DB alt Hang Power Snatch 6x OHS broom stick or barbell "This is grippy! It's heavy enough to hurt, but should be light enough to keep moving! Adv: aim for 9+ Int: aim for 7+ Beg aim for 4-5"
Sunday 6th SeptemberWarm-upHomeWod Warm Up: 2 rounds 30x Goodmornings (band or weight) 15x Penguin Taps 10x Shoulder Taps Metcon (AMRAP - Reps)alt EMOM24 20x KB Swings 30x Double Unders 12x Burpees
Saturday Home TeamWODWarm-upGeneral WU: 3 rounds 10x toe touches 7x burpees 10x heel drive/side Skipping drills: 30 singles rest 10sec 30 double attempts rest 20sec 60sec max skips (you choose single or double)Metcon (Time)20 RFT in pairs OR 10 RFT solo - rest 1 min between rounds 30x Double Unders / 60 SIngles 10x Deadlifts heavy object Those going solo take 60sec rest between rounds. There are 10 rounds each. You are aiming to complete each round under a min. If the rope is stealing intensity from you by tripping you up (entirely the ropes fault) go to singles or star jumps. Adv: aim for sub 15min Int: sub 18min Beg: sub 21min
