Thursday 03/02/22 15 min Power Clean WOD Practice/Set up Open WOD 11.5 20 min AMRAP 05 Power/Squat Clean 10 T2B 15 WBS RXD 65/45 kg T2B...

Wednesday 02/02/22 Open WOD 11.1 10 min AMRAP RXD 30 DU’s 15 GTOH 35/25 kg Scaled (1) 60 Singles 15 GTOH 35/25 kg Scaled (2) 60 Singles...

Open WOD 18.2a 1-2-3-4-5-6-7-8-9-10 DB Squats Bar Facing Burpees (12 min Time Cap) into 18.2b 1 Rep Max Clean (Alternative WOD 10 min...

Thruster Build 7 x 3 Reps Open WOD 11.3 5 min AMRAP Squat Clean + SHTOH Count 1 rep for the Clean and 1 for the SHTOH RXD 75/50 kg Scaled...

10 min Warm up 20 mins Bench Press 5,5,5,3,3,3,1,1,1,1 Reps Increasing Load each set 20 mins Deadlift 5,5,5,3,3,3,1,1,1,1 Reps Increasing...

Starting every three mins For eight Rounds, complete 21/17 Cal Row 15 Squat or Power Clean 06 Bar over Burpees Every second Round Reverse...

Thursday 27/01/22 Hang Snatch/Power Snatch 7 x 3 Reps (3 Touch Method) EMOM x 15 10 Pull ups 15 Push ups 20 Air squats OR 07 Pull ups 12...

TEAM FRIDAY 8 RFT or 30 MINS: 20 SB GTOH (25/20) 18 BENCH PRESS (60/40) 16 PISTOLS 6 WALL WALKS OR 20 SB GTOH (25/20) 18 BENCH PRESS...

Warm up WOD 20 secs Fast 20 secs Slow For 20 Rounds WOD 18 min AMRAP 2 Rig Laps with Bulgarian Bag25/15 kg 12 Push Press 42.5/30 kg 12...

100 DU or 200 Singles 5 Rounds For Time 16 OH Lunge or 20 DB Lunge 22.5/15 kg 12 DB Snatch 22.5/15 kg 08 DB Push Press 22.5/15 kg 04...

Warm up WOD In 8 mins Complete AMRAP 8 Front Squats 20/15 kg 8 Back Extensions 8 Good mornings 20/15 kg WOD 20 min AFAP 1 Deadlift - 50 m...

Saturday and Sunday Catch up weekend Graveyard Shift 20 members fought their way through Kartoon Graveyard Another 20 caught up with...

Day 5 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard If you still have Test WOD's to complete. You can catch up...

Day 4 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 3 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 2 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Day 1 of Test week 2 K Row Jonesworthy 3 DT Entrance Exam Kartoon Graveyard

Sunday Barbell Club 1 rep max Back Squat 1 rep max Power Clean

Complete as many rounds as possible in 8 minutes of: 10 Spiderman Lunges – Basic or Advanced 10 Good Mornings with empty Barbell Rest 4...

Time to prepare for Test Week and what you need to do : 1. You need to get booked in and plan your workout schedule. If you are a three...