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