Mobilise/Warm Up

A.) Clean
3-3-3-3

B.) 21-15-9
Clean (60/40kg)
TTB

C.) Tabata Push Up

Stretch

Mobilise/Warm Up

A.) TGU Tekkers K/B or Barbell
Choose your poison.

B.) 3 min of Wall Ball (9/7kg)
3 min of Burpee
Rest 1 min
2 min of Wall Ball (9/7kg)
2 min of Burpee
Rest 1 min
1 min of Wall Ball
1 min of Burpee
Rest 1 min 800m run

C.) Tabata Row

Stretch

Mobilise/Warm Up

A.) Choice of Handstand Tekkers

B.) 10 x Pistol
Run 200m
10 x HSPU
Run 200m
10 x CTB Pull Up
Run 200m
AMRAP in 20 mins

Stretch

Mobilise/Warm Up

A.) Thruster
3-3-3-3

B.)

Within a 3 min time cap perform as many rounds as possible of:
3 Thrusters (42.5kg/30kg)
6 Burpee
9 Kettlebell Swings (24kg/16kg)
Rest 1 min

Repeat for a total of 5 x 3 min intervals, continuing from where you get to in the previous interval…

Stretch

Mobilise/Warm Up

A.) Find a 1RM Clean for the day

B.) 21-15-9, for time:-
Deadlift
Box Jump

*choose a weight/box that will be challenging*
8 minute time cap

Mobilise/Warm Up

A.) Handstand Practise for 10 minutes
-Handstand Hold
-Handstand Push Up
-Handstand Walk

B.) For Time:-
Buy In – 20 x Burpee
21-15-9:-
KB Swing (24/16kg)
HSPU
T2B
Cash Out – 20 x Burpee

Stretch

Mobilise/Warm Up

A.) Every min on the min for 10 mins
1 x Power Clean
1 x Hang Squat Clean
1 x Front Squat

B.) ANDY CRITCHLEYS Birthday WOD
AMRAP IN 12 mins
3 x Squat Clean (60/40kg)
6 x Pull Up
9 x Push Up

C.) Tabata Row

Stretch

Mobilise/Warm Up

A.) Back Squat
3 – 3 – 3 – 3 – 3

B.) For Time:-
Run 800m
10 x StOH (50/35kg)
10 x Box Jump (24/20″)
Run 400m
20 x StOH (50/35kg)
20 x Box Jump (24/20″)
Run 200m
30 x StOH (50/35kg)
30 x Box Jump (24/20″)

Mobilise/Warm Up

A.) Gymnastic Tekkers

B.) 10 x TTB
10 x K/B Swing (24/16kg)
10 x Push Up
AMRAP in 15 mins

Stretch

Mobilise/Warm Up

A.) “Jackie”
Row 1000m
50 x Thruster (20kg)
30 x Pull Up

B.) Run 800m AFAFP

C.) Tabata Burpee

Stretch