Saturday WOD

Front Squat 3 x 80% 3 x 85% 3 + @90%
Deadlift 3 x 80% 3 x 85% 3 + @90%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps

For Time
200m Burpee Race


Viv getting his anger managment with this Work Out

Thursday WOD

Back Squat 3 x 80% 3 x 85% 3 + @90%
Bench Press 3 x 80% 3 x 85% 3 + @90%
Pullups 3 sets
Fat Bent Over Rows 3 set

For Time
Front Squat 5 Reps @ 75%
400m Sprint
2 min rest

Mikes hands after heavy Farmers Walks

Some Ideas For Goals

Tuesday WOD

Power Clean 3 x 80% 3 x 85% 3 + @90%
Press 3 x 80% 3 x 85% 3 + @90%
Dips 3 sets
Fat Bar Curls 3 sets

For Time
Swim 400m
Rest 2 min
Swim 400m

Saturday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Front Squat 5 x 75% 5 x 80% 5 + @ 85%
Deadlift 5 x 75% 5 x 80% 5 + @ 85%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps


Mike and Viv Racing against the clock to see who wins athlete of the month !



On the minute:

Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 20kg
*For every minute not completed (failure to complete the assigned reps within the min) perform 1 handstand push up.

THINK YOU CAN HANDLE YOUR SELF...... FIND OUT

Thursday WOD

Back Squat 5 x 75% 5 x 80% 5 + @ 85%
Bench Press 5 x 75% 5 x 80% 5 + @ 85%
Pullups 3 sets
Fat Bent Over Rows 3 sets

Sprint 100m on the minute every minute for 10 min

Tuesday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Power Clean 5 x 75% 5 x 80% 5 + @ 85%
Press 5 x 75% 5 x 80% 5 + @ 85%
Dips 3 sets
Fat Bar Curls 3 sets




3 Rounds of
Grapple Gone Bad
1 min Stations / 2 min rest between rounds

Row
GHD Sit Ups
Prowler Push (2 plates)
Sandbag Shoulder 50kg
Rope Climb

Farewell Pete (Magnum P.I), good luck bro and we will talk to you soon.

Saturday WOD

Finish out the back off week today

Front Squat 3 Sets of 5 @70%
Deadlift 3 Sets of 5 @70%
Pullups and Dips 5 sets of 1 (heavy) 90% of last week
Fat Bar Press 3 sets 90% of last week

Mike Robinson came to me when he wanted to get serious about his BJJ. He started out with a nice 100kg back squat and 6 months later, left for police academy with a healthier 140 back squat. Good Luck Brother

Thursday WOD

Back Squat 3 Sets of 5 @70%
Bench Press 3 Sets of 5 @70%
Pullups 3 sets 90% of last week
Fat Bent Over Rows 3 sets 90% of last week

For Time Swim
400m
Rest 3 min
400m

Viv and Pete strongman-ing it up with back to back sets of farmer walk and sled push

Tuesday WOD

BACK OFF WEEK

Power Clean 3 Sets of 5 @70%
Press 3 Sets of 5 @70%
Dips 3 sets 90% of last week
Fat Bar Curls 3 sets 90% of last week

Row an easy 10 min



Killin the Farmers Walks

Saturday WOD

Front Squat 5 x 75% 3 x 85% 1+ x 95%
Deadlift 5 x 75% 3 x 85% 1+ x 95%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

3 Rounds for time
farmers walk 50m (25 up and back) 120kg total
sled push 50m 2 plates on sled

Thursday WOD

Back Squat 5 x 75% 3 x 85% 1+ x 95%
Bench Press 5 x 75% 3 x 85% 1+ x 95%
Pullups 3 sets
Fat Bent Over Rows 3 sets

10 min for max rounds of 400m run max rep pullups


BULLSHIT

Tuesday WOD

Power Clean 5 x 75% 3 x 85% 1+ x 95%
Press 5 x 75% 3 x 85% 1+ x 95%
Dips 3 sets
Fat Bar Curls 3 sets

Row
10min Time Trial




Don't get choked again