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

Thursday WOD

Max Effort Bench Press 3, 3, 3, 1, 1, 1

10min For Max Rounds

3 Keg Lifts
6 Thrusters 40kg
9 Swings 24kg


Roza hits the keg lift

Tuesday WOD

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

Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups

*Rest 30sec between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 30sec and repeat...

Saturday WOD

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

10 min for max rounds
3 Trapbar Deadlift 120kg
6 HandStand Pushups
9 10m Shuttle Sprints


Posterior chain, its important shit

Thursday WOD

Bench 3, 3, 3, 1, 1, 1

3 Rds for max reps of
1min Tyre Flips
1min Sumo Deadlift High Pulls 40kg
1min Push Press 40kg
1min Broad Jumps
1min Row
2min Rest



Roza hits the high pulls while vivs on the push press