Tuesday WOD

Deck squat cleans 1 rep on the min for 10 min @ 90% 1rm

3 rounds
2 min stations
Heavy rope drag
Box jumps
Jumping rope chinups
Rest station


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Saturday WOD

Back Squat 5, 5, 5, 5, 5
Glute ham raise 3 sets

For time
Swim with 1:1 work rest ratio
100m
200m
300m
400m


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Thursday WOD

Floor Press 1, 1, 1, 1, 1

21-15-9
Bench BW
Pullups
Calorie Row

2.5km run for time


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Tuesday WOD

Deck squat cleans 3, 3, 3, 3, 3

Rowing sprints
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
Repeat 6 times


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Saturday WOD

Trapbar deadlift 1, 1, 1, 1, 1
Glute ham raises 3 set

Swim for time
400m
Rest 3 min
400m
Rest 2 min
400m


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Thursday WOD

Floor Press 3, 3, 3, 3, 3
Bench 3 x 10 up from last week

15, 10, 5 reps for time of
Push press 60kg
Pull ups
Row 500m


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Tuesday WOD

Hang squat clean - work up to a heavy single and do 3-5 singles at that weight

Heavy DB bent over rows 3 sets

10 min tine cut off for max reps
Row 2km
Max rep double unders

10min Handstand practice




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Saturday WOD

Trap Bar Deadlift 3, 3, 3, 3, 3

3 rounds for time
25 burpees
50 double unders
100 jumping chins



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Thursday WOD

Bench 3 x 3
Bench 3 x 10 up 5kg from last week

Barbell complex
10 zercher squats
10 zercher lunges (5L/5R)
10 curl to press
10 bent over rows

5 rounds 1 min rest between efforts



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Tuesday WOD

Power Clean 5 x 1
3 sets heavy dumbell rows

As many rounds as possible in 12 minutes of:
Sprint 100m
10 Pull Ups
10 Push Ups

Saturday WOD

Trap Bar Deadlift 5, 5, 5, 3, 3, 3
Glute Ham Raise 3x10 (add weight so you can achieve all 10 reps with across the 3 sets)

For Time
21 Push Press 50kg
500m Row
15 Push Press 50kg
400m Run
9 Push Press 50kg
30 Cal on Airdyne

Thursday WOD

Bench 3 x 5
Bench 3x10 use a weight you can achieve all 10 reps with across the 3 sets (60% 1rm)

Rest 5 min

5 Rounds of Dumbell Complex
5 RDL
5 Squat Cleans
5 Push Press
Pullups max reps

Rest 5 min

3 Attempts at a max Wattage output on C2

Tuesday WOD

Clean 5 x 1
3 sets heavy dumbell rows

On the minute every minute for 10 minutes
100m SPRINT

Saturday WOD

Front Squat 1, 1, 1, 1, 1
Glute Ham Raise 3x5 (add weight so you can achieve all 5 reps with across the 3 sets)

Find a rough trail (blue arrow, glacial rock ect) and kill it for time

Thursday WOD

Press 3, 3, 3, 1, 1, 1
Press 3x10 up 2.5kg from last week

On the minute every minute for 10 minutes
25 Sledgehammer Strikes (alternate arms each min)

Rest 10min

Run 2.5km Time Trial

Tuesday WOD

Clean 5 x 1
3 sets heavy dumbell rows

One Minute On...One Minute Off...for 12 minutes.

25 Sledge Hammer Strikes

*You have 1 minute to get 25 Sledge Hammer Strikes. If you do not get 25 Sledge Hammer Strikes in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.

*For every penalty counted, perform 5 burpees.

Saturday WOD

Front Squat 3, 3, 3, 3, 3
Glute Ham Raise 3x5 (add weight so you can achieve all 5 reps with across the 3 sets)

4 Rounds For Time
Swim 200m
30 Box Jumps

Thursday WOD

Press 3, 3, 3, 1, 1, 1
Press 3x10 up 2.5kg from last week

10min Max Rounds of
4 Tyre Flips
8 Ring Pushups
10 Broad Jumps

Tuesday WOD

Clean 3, 3, 3, 1, 1, 1
3 sets heavy dumbell rows

21-15-9
Push Press 50kg
Pullups

Rest 10min

Tabata Rope Battle

Saturday WOD

Front Squat 5, 5, 5, 3, 3, 3
Glute Ham Raise 3x10 (add weight so you can achieve all 10 reps with across the 3 sets)

5 Rounds for Time
Swim 100m at full sprint
rest 1min

Thursday WOD

Press 5, 5, 5, 3, 3, 3
Press 3x10 use a weight you can achieve all 10 reps with across the 3 sets (60% 1rm)

3 Rounds for Time
1min Muscle Ups
2min Jumping Chin ups
3min Box Jump
1min rest

Tuesday WOD

Clean 3, 3, 3, 1, 1, 1
3 sets heavy dumbell rows

5 Rounds For Time
400m Sprint with a 10kg vest
2 min rest

Saturday WOD

Front Squat 65% x 5 75% x 5 85% x 5+
Glute Ham Raise 3 sets

For Time
Swim 1km

Thursday WOD

Standing Press 65% x 5 75% x 5 85% x 5+
Standing Press 60% 3x10

30 sec stations
Kbell Floor Press
Rope Chins
Sit throughs
Rope Battle
Seld Drive

Run through sequence twice for a 5min round Rest 2 min Start again for a total of 3 rounds

Tuesday WOD

Power Clean 65% x 5 75% x 5 85% x 5+

12-9-6-3 Reps for time
Man Maker
Toe To Bar

Vivian Lawlers 'grapplers' back 1 year of training and 10kg later looking good !

Saturday

Deload Week

Front Squat 5x2 @60%

Swim 1km for time

Thursday WOD

Deload Week

Standing Press 5x2 @60%

5 rounds (easy pace today !)
3 Deadlift 100kg
4 Clap Pushups
5 Pullups

Tuesday WOD

Deload Week

Clean 5x2 @60%

Easy 12min Row

Saturday WOD

Front Squat 70% x 5 80% x 3 95% x 1+

Complete 5 rounds:
50m sprints
*rest 30 seconds between efforts

then...
For Time
Swim 1km

Thursday WOD

Standing Press 70% x 5 80% x 3 95% x 1+

Death By Clean and Jerk

With a running clock perform 1 C&J in the first min 2 in the second min 3 in the third and so on until you cannot perform the corresponding number of reps in the min.

60kg

Tuesday WOD

Clean 70% x 5 80% x 3 95% x 1+

3 Rounds
400m Run
21 Swings
12 Pullups

Rest 1min between rounds

Saturday WOD

Front Squat 70% x 3 80% x 3 90% x 3+

Swim
3 x 5 min Rounds for max distance

Thursday WOD

Standing Press 70% x 3 80% x 3 90% x 3+

3 Rounds for time
Complete the cycle 5 times with 60kg of:

Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

Sprint 300 m shuttle
*300 m is done with six (6) 50 m sprints.

Tuesday WOD

Clean 70% x 3 80% x 3 90% x 3+

4 Rounds for Time
Row 500m
Over Head Walk 60kg 20m Up and Back

Saturday WOD

Front Squats 65% x 5 75% x 5 85% x 5+

5 Rounds For Time

400m Run with 10kg vest on
rest 2min

Thursday WOD

Standing Press 65% x 5 75% x 5 85% x 5+

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday WOD

Clean 65% x 5 75% x 5 85% x 5+

A. 30 sec amrap/60 sec rest - db push press - 20kg - 5 sets
rest 30 sec
B. As many sets of 15 unbroken chin ups in 10 min
rest 30 sec
C. Run 3K for time

Saturday WOD

Box Squat 3, 3, 3, 1, 1, 1

For Time
12-9-6-3 Reps for time
Power Clean 80kg
Thruster 60kg

Thursday WOD

M.E Bench Press 3, 3, 3, 1, 1, 1

Row
45sec on 45 sec off
1.30min on 1.30 min off
3min on 3 min off
6min on 6min off
3min on 3min off
1.30min on 1.30min off
45sec on 45 sec off

4700m My score to beat !

Tuesday WOD

M.E Clean 3, 3, 3, 3, 3

For Time
10-1 Dumbell Push Press 20kg's
1-10 Pullups

eg.
10 push press
1 pullup
9 push press
2 pullups
8 push press
3 pullups

Keep going so your last round will be 1 push press and 10 pullups

Mike and I Drilling at the Pete De Been Seminar

Saturday WOD

Box Squat 3, 3, 3, 1, 1, 1

5 Rounds for time:
Overhead Squats 40kg x 15
Row 250 M

Thursday WOD

M.E Bench Press 5, 5, 5, 3, 3, 3

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Tuesday WOD

M.E Clean 3, 3, 3, 1, 1, 1

12-9-6-3 Reps For Time of
Dumbbell Overhead anyhow 20kg
Pull ups
10m Shuttle Sprint Up and Back

Saturday WOD

Box Squat 5, 5, 5, 3, 3, 3

Cover as Much Distance as Possible
Swim 20min

Thursday WOD

M.E Bench Press 5, 5, 5, 3, 3, 3

10 - 1 Reps for time of
Pullups
Clapping Pushups
Kettlebell Swings 32kg

Tuesday WOD

M.E Squat Clean 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Saturday WOD

M.E Front Squat 3, 3, 3, 1, 1, 1

3 Rounds For Time 1 Round is
Swim 100m
5 x 5 Pull-ups, 10 Push-ups, 15 Squats

Thursday WOD

M.E Floor Press 3, 3, 3, 1, 1, 1

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

Finisher

3 sets of Pullup Grappler with 10kg plate

Tuesday WOD

Power Clean 3, 3, 3, 1, 1, 1

For Time
10 to 1
Pullups
Swings 30kg







Then
Choose ONE of the Following Sports:

Swim, Bike Run, C2 Rower

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Picture from early 2008 Cairns No-Gi Summer Slam(my first BJJ Comp), Mike (bald dude) wind weight class, Sam (not bald dude) wins weight and open weight. Little guy in the middle Damus Fry BJJ Black Belt and all round bad ass.

Saturday WOD

Front Squat 3, 3, 3, 1, 1, 1

15-9-6
Clean and Jerk 60kg
400m run

Thursday WOD

Floor Press 3, 3, 3, 1, 1, 1

5 Rounds for Max Distance of
Run 3 min on 1 min off


Rob 'I won at the Pan Pacs in 25 sec' Moffat and Brock 'I dislocated my finger in a fight but kept going and won it' Lewer get back to training for this years Pan Pacs

Tuesday WOD

Power Clean 3, 3, 3, 1, 1, 1

12 min for max rounds of
3 Over head anyhow @ Body weight
6 Pullups
9 10m Shuttle runs

What do you like to listen to before lifting heavy ?

Saturday

Max Effort Front Squat 5, 5, 5, 3, 3, 3

20 Rounds For Max Distance On A C2 Rowing erg
20 sec on
10 sec off
Suggested pace of about 90% best 500m Time

I scored 2300m on thursday

Watch the video first for motivation

Thursday WOD

Floor Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
7 Grappler Clean and Jerks 40kg
400m Run


80kg Snatch - just starting the pull under

Tuesday WOD

New movement pools this week

Power Clean 3, 3, 3, 1, 1, 1

8 Rounds for max reps
20 sec Sumo Deadlift High Pull 40kg
10 sec rest
20 sec Push Press 40kg
10 sec rest

Finish off with 3 sets of pullup grappler

Saturday WOD

Trapbar Deadlift 3, 3, 3, 1, 1, 1

On the minute

Perform the following on the minute for 10 minutes:

2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

Thursday WOD

Strict Press 3, 3, 3, 1, 1, 1

3 Rounds For Time
400m Run
21 Swings
12 Pullups

3 Sets GH Raise



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Tuesday WOD

Hang Squat Clean 3, 3, 3, 1, 1, 1

3 Rounds For Time @40kg
7 Power Clean
7 Thursters
7 Back Squats
7 Jerks
200m Run

Saturday WOD

Trapbar Deadlift 3, 3, 3, 1, 1, 1

Death By Clean and Jerk @ 60kg

With a running clock perform
1 Clean and Jerk in the first minute
2 Clean and Jerk in the second minute
3 Clean and Jerk in the third minute
4 Clean and Jerk in the forth minute

......until you cannot complete the given reps in the allocated time

Thursday WOD

Press 3, 3, 3, 1, 1, 1

6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees
-2 min Rest-
6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees

Tuesday WOD

Hang Squat Clean 3, 3, 3, 1, 1, 1

For Time
30 Squat Body weight (round up to the nearest 2.5kg)
400m Run
30 Burpees

Mark mid push press

Saturday WOD

Trapbar Deadlift 5, 5, 5, 3, 3, 3

For Time
21 Bench Body Weight
21 Pullups
400m Run
15 Bench Body Weight
15 Pullups
400m Run
9 Bench Body Weight
9 Pullups
400m Run

Rodrigo Gracie and I at a recent seminar

Thursday WOD

Strict Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
10 Push Press 40kg
15 High Pull 40kg
200m Run

A scary beast indeed

Tuesday WOD

Hang Squat Clean 3, 3, 3, 1, 1, 1

10min for max reps
Row 2km
Deadlift 120kg

*Start a count down timer for 10min, row 2 km and the proceed to deadlift for the remainder of the time for max reps. Good Luck

Saturday WOD

Max Effort Box Squat 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag

Bike: 3200m Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1600m Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2 Rower: 1500m, Damper setting between 8-10