Tuesday 30th June

A. 15 mins to est a 1 rm Clean and jerk
B. AMRAP 4 – Clean and Jerks at 80% of A. – rest 1 min
C. AMRAP 3 – Power Clean and Jerks at 70% of A – rest 1 min
D. AMRAP 2 – Hang Cleans at 50% of A.



Monday 29th June

A. Push up parade!
B. Tabata hollow rocks
C. Amrap 15 – 3 x wall walks, 10 x hand release push ups, 15 x Russian KB Swing 32/24




Sunday 28th June

Overhead Squats – Max load


Front squat – From heaviest OHS, to max


Back squat – from heaviest front squat, to max


Monday 22nd June

Movement prep

Bretzle stretch 5 breathes
Lacross ball over head extension 2 mins per side
Banded shoulder mobility

Squat matrix with PVC pipe


A. Overhead squat 5-5-5-5-5 for quality load

B. Every 30 secs for 5 mins – 4-6 burpees

Friday 19th june

Great work on today’s surpise wod!! Tomorrow we have a team take on a well known CrossFit hero workout DT

Teams of 3


120 Deadlifts
90 Hang Power Cleans
60 Shoulder to over head


Wednesday 17th June

Meat head Mobility
Bretzle stretch x 5 breathes
Knee to chest x 8
Half kneeling hip flexor 3 x 15 holds
Single leg tactical frog x 8
Single leg banded lowering x10
Glute bridges x 8 with 2 breathe hold at top

Squat matrix

Back squat for quality load
8-5-5-3-3-5-5-8 aim to go slightly heavier on the way back up

Emom 10 1. 10-15 toes to bar (unbroken reps) 2. 50 double unders or 30 secs max effort


Tuesday 16th June


For time
100 push ups
500 metre row
75 push ups
1000m row
50 push ups
1500m row
25 push ups
2000m row

Quwwa Barbell

snatch drills 1×3
Snatch curls 3 x10
PBN in squat 5×5
Snatch from hips 10×1
good mornings 3 x10
Ghd sit ups 3×15-20

Monday 15th June

A. Strict pull ups – 5 sets of 5-7 add weight if needed.

B. For time – 150 wall balls – every time you break 200m run with ball – 20 min cap

A break will be considered and not limited too – anytime the ball touches the floor, anytime you have to stop with consecutive reps, having to pause between reps for an extended period of time.



Sunday 14th June


Hang Power Clean for Quality 3,3,3,2,2,2,1,1,1

21-15-9-9-15-21 (12 min cap)
Deadlifts 80/45
Ring dips

Quwwa Barbell

clean drills 1×3
Front squat – 6×3
Hang Clean 6 x 1 heavy but no misses.
Jerk from rack 6 x 1
Ghd situps 15
barbell side bends 20
vert jumps 10 (high as possible)