Brawn Fitness in Adelaide, South Australia | Gym/Physical fitness centre

Brawn Fitness

Locality: Adelaide, South Australia

Phone: 0401 764 432 & 0400 856 699

Address: 122 Mooringe Ave North Plympton 5037 Adelaide, SA, Australia

Website: http://crossfitbrawn.com.au/

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24.01.2022 Saturday 9th January 2021 In pairs: 28 min AMRAP... 1km RUN then: 40 Thrusters (30/20kg) 10 Box Jumps 10 Burpees over bar 30 Thrusters (40/30kg) 20 Box Jumps 20 Burpees over bar 20 Thrusters (50/35kg) 30 Box Jumps 30 Burpees over bar 10 Thrusters (60/40kg) 40 Box Jumps 40 Burpees over bar MAX Assault bike Cals in remainder *Partition reps as desired SWEAT Every 2:30 x 12 (30 mins) 1. 15/12 CAL ROW + 15 wall balls 2. Sled Drag 30m (60/40kg) + 10 burpees 3. 200m RUN + 20 Walking lunges 4. 15/12 Cals AB + 15 Abmat situps

23.01.2022 Wednesday 26th August WOD Strength: Hang power clean ... 10 minutes to build to a heavy triple Conditioning: Each effort for time and accumulate time 1: Minutes 0-5:00 30/22 cal AB sprint 2: Minutes 5-10:00 30/22 cal Row sprint 3: Minutes 10-14:00 25/18 cal AB sprint 4: Minutes 14-18:00 25/18 cal Row sprint 5: Minutes 18-21:00 20/15 cal AB sprint 6: Minutes 21-24:00 20/15 cal Row sprint SWEAT A1) Strict supinated pull-ups x 6 (add weight to progress or bands to scale) A2) DB Split Squat x 8.8 x 4 B1) Hanging knee/leg raise (rings or bar) x 10 B2) Single-leg hip raise with foot on bench x 8.8 x 4 C) 150 wall balls for time *every break 100m RUN **15 min time cap (scale number to stay under)

22.01.2022 Tuesday 24th November WOD Strength/Core: 3 rounds working 30 on/30 off... 1: Toes to rings 2: BB woodchops @ 15/10kg 3 15/15 sec Side plank hold @ 12.5/7.5kg Conditioning: 2 rounds 30 deadlifts 40 Double unders 25 Push jerk 40 Double unders 20 hang power cleans 40 Double unders Rx = @ 52.5/35kg SWEAT 0-10 mins 1km RUN for time 10-20 mins 1km ROW for time 20-30 mins 1.2/1 mile AB for time SWOD A: Snatch balance 3,3,2,2,2,2,1 B: Push jerk + Split jerk x 6 sets C: 3 rounds 7 power snatch @ 70/45kg 50/50m single KB front rack carry @ 32/24kg

22.01.2022 Thursday 27th August 2020 Strength: A1: 10 DB bench press A2: 10 BB glute bridge (off bench)... x 4 Conditioning: 10-1 Deadlifts @ 80/55kg 20-2 Pushups 10 DL 20 PU, 9 DL 18 PU etc.... Thursday SWEAT A) Each for time: 2km ROW 30 Devils Press (17.5/12.5kg) REST 5 mins B) 100/75 CALS AB 30 Pull-ups (strict or jumping) Thursday SWOD A: Hang snatch 3,3,2,2,1,1,1 B: Squat clean + 2 front squats x 7 sets C: 4 rounds 30 sec OH squat 9 muscle snatch @ 30/20kg

22.01.2022 Monday seized! The week started off right!

21.01.2022 Tuesday 15th September WOD Strength: A1: 1-3 rope climb... A2: 10-12 pushups (scale as needed, up - weighted, down - banded) x 4 Conditioning: 3 rounds each on a 3 minute timer/ resting 1:30 between for accumulate reps 9 HSPU 12 Power clean @ 60/40kg Max bar over Burpees SWEAT A:20 goblet squats + 15 KB Swings + 10 SDHP X 4 (every 2:30) B:every 3 mins x 6 (each for time) 1. Row 500m 2. KB Farmers Carry 200m SWOD A: Power clean + Push jerk 1rm (12 minutes) B: the Walk off 100m front rack carry @ 2 x 32/24kg 200m OH carry @ 1 x 32/24kg *swap as needed 400m farmers carry @ 2 x 32/24kg

20.01.2022 Friday 28th August WOD Skill EMOM x 7... Conditioning: Fight Gone Bad (assault version) 3 rounds for accumulate reps 1 minute wall balls 1 minute SDHP @ 35/25kg 1 minute box jumps 1 minute push press @ 35/25kg 1 minute AB cals 1 minute rest SWEAT For time: 800m RUN 30 burpee bar touches 800m ROW 40 DB Thrusters (17.5/12.5kg) 800m RUN 50 walking lunges 800m ROW 60 abmat situps *30 min time cap

20.01.2022 Tuesday 8th September 2020 Strength: A1: 6 sumo deadlifts A2: 6/6 Bulgarian split squats... x 4 Conditioning: 80 Double unders 40 ABmat situps 15 back squats @ 80/55kg 80 Double unders 40 ABmat situps 12 back squats @ 100/70kg 80 Double unders 40 ABmat situps 9 back squats @ 120/80kg Tuesday SWEAT A) EMOM X 16 1. 20s AB SPRINT (record lowest CALS) 2. 6 DB devils press 3. 5 x 15m shuttles 4. 8 DB thrusters SWOD A: Thruster 1rm (10 minutes) B1: 3/3 DB OHS B2: max chin over bar hold x 4 C: max in 1 minute/resting 2 between each 1: Squat clean 2: STO 3: Clean jerk Rx = 80/55kg

20.01.2022 Wednesday 16th September 2020 HERO WOD Bull 2 rounds... 200 Double unders 50 OHS 50 pullups 1.6km run Or Mini Bull 2 rounds 100 Double unders 30 OHS 30 pullups 1.2km run Rx = 60/40kg Wednesday SWEAT 9 rounds (2 mins ON, 1 min OFF) 1. 7 devils press + MAX CALS AB in remainder 2. 200m Run + MAX plank in remainder 3. 15 wall balls + MAX CALS ROW in remainder

20.01.2022 Tuesday 16th February WOD Strength: EMOM x 10... Odds: 6 strict pullup Evens: 8 double DB push press Conditioning: For total time (including rest) 3 rounds 8 HSPU 12 KB clean and press *alternating 16 T2B Rest 2 minutes Into: 3 rounds 12 HR Pushups 16 KB swings 24 abmat situps Rx = 24/16kg SWEAT A1) Landmine press x 8 A2) Landmine row x 8 A3) Barbell woodchop x 12 X 4 B:For time: 30-20-10 Ski/Row CALS Abmat sit-ups Rest 2 mins 30-20-10 Row/Ski CALS Push ups Rest 2 mins 30-20-10 RUN METRES Air squats *F26/17/8 CALS SWOD A:BB hip thrust (off bench)(Build to heavy 5) Then build up to todays workout movements B: ‘The big bang theory' *Using one bar: Deadlifts @ 15 @ 120/80kg 10 @ 140/95kg 5 @ 160/110kg into Push press (from rack) @ 15 @ 60/40kg 10 @ 75/50kg 5 @ 90/60kg into Back rack lunge 18 @ 70/45kg 12 @ 80/55kg 8 @ 90/60kg

20.01.2022 Friday 27th November WOD Strength: A1: 3 Hang power snatch ... A2: 10 Back rack lunge (off plate) x 4 Conditioning: 3 x 4 min AMRAPs/ resting 2 between 50 wall balls Max clean and jerks @ 60/40kg 40 wall balls Max clean and jerk @ 75/50kg 30 wall balls Max clean and jerk @ 90/60kg SWEAT 550m RUN (cnr Morphett/Mooringe) 30-20-10 CAL ROW KB SDHP (24/16kg) 550m RUN 10-20-30 CAL AB KB Swings 550m RUN

20.01.2022 Monday 14th September WOD Strength: Front squat ... 5,5,5,5,5 Conditioning: 50/40 cal AB 50 wall balls 50 situps 50 hang DB snatch @ 22.5/15kg 50/40 cal Row SWEAT A1) Strict Supinated Pull-ups x 6 A2) DB floor press x 8 X4 B1) Db Romanian deadlifts x 8 (3010) B2) 1-leg hip extension x 8.8 X 4 Tabata alternating x 16 (8 mins) 1. Abmat sit-ups 2. Burpees

19.01.2022 Friday 15th January 2021 Conditioning: Run 800m 60/50 cal AB... 40 front squats @ 52.5/35kg Run 800m 60/50 cal Row 40 SDHP @ 52.5/35kg Run 800m Friday SWEAT 1km RUN 50 wall balls 40 abmat sit-ups 30 DB push press 20 burpees 10 DB devils press 20 grunts 30 renegade rows 40 abmat sit-ups 50 wall balls 1km RUN

19.01.2022 Monday 9th November WOD Strength: A1: 4 thrusters (from floor)... A2: 6 supinated pullups (strict) x 4 Conditioning: On a running clock for accumulate remainder reps. 0-2 minutes Run 200m Max OH DB lunges 2-5 minutes Run 400m Max DB stepovers 5-9 minutes Run 600m Max DB snatch (alternating) 9-14 minutes Run 800m Max box jumps Rx = 22.5/15kg SWEAT EMOM x 12 1. Alternating KB SA high pull x 8.8 2. 12/9 cals AB 3. 15 abmat sit-ups Rest 3 mins EMOM x 12 1. KB swings x 15 2. 15 wall balls 3. 16 plate Russian twists *KB 24/16kg, plate 20/10kg

18.01.2022 Saturday 19th September 2020 In pairs: 2/1.8/1.6 km row or 100/85/70 CAL AB 100 back squats (80/55)... 100 burpees 100 kB swings (24/16) 100/85/70 CAL AB or 2/1.8/1.6 km row (opposite from start) *every 5 mins 1 partner runs 150m, no work can be done until partner returns. *1 partner working at a time Saturday SWEAT 1 min ON/1 min OFF 1. DB Stepovers 2. CALS AB 3. Pushups 4. DUs/singles 5. ABmat sit-ups 6. CAL ROW/AB

18.01.2022 Saturday 29th August SWEAT Row 1000m 40 DB snatch ... 40 knees to Elbows 40 OH DB lunges 40 Pushups Row 750m 30 DB snatch 30 knees to Elbows 30 OH DB lunges 30 Pushups Row 500m 20 DB snatch 20 knees to Elbows 20 OH DB lunges 20 Pushups Row 250m 10 DB snatch 10 knees to Elbows 10 OH DB lunges 10 Pushups PARTNER WOD 40 Syncro lateral Burpees 40 Double unders (each) 400m run 40 Back squats @ 90/65kg (rack) 40 Double unders (each) 400m run 40 Clean and Jerks @ 70/45kg 40 Double unders (each) 400m run 40 Thrusters @ 50/35kg 40 Double unders (each) 400m run 40 KB Swings @ 24/16kg 40 Syncro lateral Burpees **Retest tomorrow crew, going hard with our Tri Threshold Benchmark ** @ Brawn Fitness

18.01.2022 Friday 19th February WOD Conditioning: AMRAP in 26 minutes ... Run 800m 10 bar over burpees 30 T2B 60 Double unders Row 800/750m 10 bar over burpees 30 pullups 60 double unders Ski 800/750m 10 bar over burpees 30 DB snatch @ 22.5/15kg Max clusters in remainder @ 60/40kg *If cap, Score = reps completed from 540. SWEAT RUN 1km, then: 30 KB Deadlifts 30 CALS AB 20 KB Deadlifts 20 CALS AB 10 KB Deadlifts 10 CALS AB 10 KB Goblet Lunges 10 Burpees 20 KB Goblet Lunges 20 Burpees 30 KB Goblet Lunges 30 Burpees then 50/42 CALS AB *F (26,17,8 CALS AB) (24/16kg)

16.01.2022 Wednesday 23rd September WOD Skill: EMOM X 7... Conditioning: Hero WOD - Mr Joshua 400m run 30 situps 15 deadlifts @ 115/75kg SWEAT A) DB Deadlift rows x 8 + Renegade rows x 12 x 4 (E2MOM) B) DB Single arm devils press x 6.6 + 10 Jump Squats x 4 (E2MOM) 2 Rounds for time: 50 Plate clean & Press 40 plate russian twists 30 burpees onto plate 20 abmat situps w plate 10 side bends each side

16.01.2022 Monday 23rd November Let’s go crew WOD Strength:... Squat clean 2 EMOM x 5 1 EMOM x 5 Conditioning: 7 rounds (for total time) Run 400m 7 front squats @ 60/40kg 9 bar over burpees 1 minute rest Monday SWEAT A) EMOM x 12 1. 15 wall balls 2. 15 KB Swings 3. 15 Abmat situps REST 3 mins B) EMOM X 12 1. 15/12 CALS AB 2. 15 Goblet Squats 3. 15 V-ups *Maintain reps but choose suitable load

16.01.2022 Saturday 14th November 2020 In pairs: 0-10 mins MAX CALS AB 10-15 mins MAX bar muscle ups/pull-... 15-25 mins MAX CAL ROW 25-30 mins MAX clean and jerks (70/47.5kg) *every 4 mins RUN 200m together **1 partner works at a time See more

16.01.2022 Friday 4th September 2020 Strength: Skill CTB or BMU... EMOM x 7 Conditioning: 5 rounds Run 400m 21/18/15/12/9 Pullups Box jumps DB alternating hang snatch @ 22.5/15kg Friday SWEAT AMRAP in 27 mins 500m Row 40 Goblet squats 30 abmat sit-ups 20 DB Thrusters 10 burpees over KB

15.01.2022 Wednesday 11th November 2020 Strength: EMOM x 12 1: 12 weighted abmat situp... 2: 12 pistol squats 3: 12 BB woodchops Conditioning: On a 15 minute clock (3 rounds of each) for accumulate score Minutes 0-2:30 Run 400m Max double unders Minutes 2:30-5:00 Run 200m Max burpees SWEAT A1) Strict pull-ups x 5 A2) DB floor press (alternating) x 6.6 X 4 E2MOM X 12 (24 mins) 1. ROW 300m 2. RUN 200m 3. AB Cals 18/14

15.01.2022 Monday 15th February 2021 Strength: Back squat 3,3,2,2,1,1,1... Conditioning: 3 x 3 minute AMRAPs for accumulate reps/ 1 minute rest between 1: Ski (cals) 5 burpees EMOM 2: Squat cleans @ 60/40kg 5 burpees EMOM 3: Row (cals) 5 burpees EMOM Monday SWEAT EMOM X 12 1. DB bent over rows x 8 2. DB walking lunge x 12 3. AB 15/12 cals REST 3 mins EMOM X 12 1. DB Floor press x 8 2. DB deadlifts x 12 3. RUN 200m

15.01.2022 Monday 31st August WOD **Benchmark Retest** TRI THRESHOLD... 4 rounds for total accumulate time starting each on the 8 minutes 15/12 cal AB 15/12 cal Row Run 400m SWEAT A: EMOM x 16 1. Strict pull-ups x 6 2. 6 DB Devils Press 3. 10-15 pushups (choose number and maintain) 4. 10 DB Thrusters B: EMOM x 12 1. Bench side raises x 8.8 2. 20s Flutter kicks 3. 15 abmat situps

14.01.2022 Saturday 5th September 2020 IN Pairs, one partner working at a time: 3 Rounds:... 25 burpee pullups 50/42/35 Cals AB/ROW 20 hang power cleans (60/40kg) Then: 3 Rounds: 25 T2B 100 DU's 20 front squats (60/40kg) Then: 3 Rounds: 25 burpee bar touches 50/45/40 Cals ROW/AB 20 STO (60/40kg) SWEAT A) 4 Rounds 9 Devils Press (17.5/12.5) 20/15 CALS AB 20 walking Lunges 4 Rounds 9 DB Thrusters (17.5/12.5) 20/15 CALS ROW 20 pushups C) 4 Rounds 9 DB Burpees (17.5/12.5) 200m RUN 20 box-overs

14.01.2022 Thursday 7th January WOD Strength: Deadlift ... 4 x 8 @ 70% Conditioning: 30 thrusters @ 42.5/30kg 30 DB step overs @ 22.5/15kg 30 front rack lunges 15 thrusters 15 DB step overs 15 front rack lunges SWEAT A1) DB walking lunges x 16 A2) DB push press x 8 X 3 B1) DB deadlifts x 8 B2) DB renegade rows x 12 X 3 3 rounds 15 wall balls 20/15 CALS AB Then 3 rounds 10 burpees over rower 20/15 CAL ROW SWOD Strength Front Squat(5 x 5 @ 80-85%) Build up and hold weight across Lift every 3 minutes Conditioning AMRAP in 10 minutes 10 double front rack KB lunge @ 2 x 24/16kg 8 strict pullups (supinated) 6 double KB push press

14.01.2022 Saturday 13th February 2021 In pairs for time: 1km/900/800m Ski Erg... 100 partner wall balls 2 mile/1.8/1.6 Assault bike 50 Alternating Clean & Jerks (60/40kg) 1km RUN (together) 100 Alternating box jumps 1km/900/800m Row See more

13.01.2022 Tuesday 12th January 2021 Strength: Back squat 4 x 5 @ 80%... *build up and hold across Conditioning: 2 rounds for accumulate reps 1:30 wall balls 1:30 DB step overs @ 22.5/15kg 1:30 AB cals Rest 1:30 Tuesday SWEAT A1) DB Spit Squat x 8.8 A2) DB Bench Press x 8.8 x 4 B1) DB 1 Arm Row x 8.8 B2) DB Deadlifts x 10 x 4 C) 2km ROW for time

13.01.2022 S W E A T Sweat sessions will utilise bodyweight movements, cardio machines, kettlebells, and more to increase your heart rate, burn fat, promote lean muscle growth, and develop overall conditioning. 10 sessions a week:... M: 545am, 6pm Tu: 9:30am, 530pm W: 545am, 6pm Th: 9:30am, 530pm F: 545am Sa: 730am Book a free trial via the link in below: https://brawnfitness.wodify.com/OnlineSalesP/Sessions.aspx

13.01.2022 Tuesday 10th November WOD Strength:... Deadlift 5,5,5,5,5 Conditioning: Each for time 1: 12 power snatch 30/22 cal AB 12 power snatch At 9:00 2: 12 clean jerk 30/22 cal row 12 clean jerk Rx = 60/40kg SWEAT A1) Goblet Squats x 20 A2) Max push ups X 4 B1) DB strict Press x 15 B2) Max strict pull ups X 4 3 rounds 400m RUN 15 DB thrusters 10 burpees SWOD A:1 1/4 front squat 5 sets of 2 building B:Jerk dip + Split Jerk 5 sets of 2 building C:Snatch Pull 5 sets of 3 building D1:Snatch grip push press(3 x 6) D2:Good Mornings(3 x 12)

13.01.2022 Friday 13th November Strength: OHS 5,5,5,5,5... Conditioning: On a 22 minute clock 1.6km RUN AMRAP in remainder 7 front squats @ 52.5/35kg run 100m Friday SWEAT A) EMOM X 12 1. DB bench press x 10 2. DB 1-arm row x 8.8 3. DB split Squat x 8.8 B) Buy in - 1km ROW 30-20-10 Wall balls Pushups Abmat sit-ups CASH OUT - 1km RUN

11.01.2022 Friday 18th September WOD Strength: A1: 3 Sumo deadlifts... A2: 8 close grip floor press x 4 Conditioning: 12 thrusters 30 deadlifts @ 50/35kg 9 thrusters 25 deadlifts @ 60/40kg 6 thrusters 20 deadlifts @ 75/50kg SWEAT A: EMOM X 7 Strict Pull-ups (choose rep number to maintain across all 7 mins) B: Every 8 mins x 3 (each for time) RUN 1km

11.01.2022 Friday 25th September 2020 Strength: Power snatch 3,3,3,3,3... Conditioning: 50 single rack walking lunges Run 400m 40 DB snatch Run 400m 30 single arm thrusters Run 400m 20 burpees over DB Run 400m 10 single DB devils press Rx = 22.5/15kg TRY-Day SWEAT 2km/1.6km ROW 120/96 CAL AB 2km RUN

10.01.2022 Monday 7th September 2020 Strength EMOM x 10 (building weight) Odds: 1 round DT... Evens: Rest #DT = 12 deadlift, 9 hang power clean, 6 push jerk Conditioning: AMRAP in 15 minutes 21 burpees 15 T2B 9 clean and jerks @ 60/40kg SWEAT A1) Supinated pull-ups x 6 A2) DB single arm strict press x 8 X 4 B1) Goblet squats x 15 B2) KB/Db single leg deadlifts x 8 X 5 C) 30-20-10 AB CALS ROW CALS Abmat sit-ups

10.01.2022 Thursday 24th September 2020 Strength: EMOM x 12 minutes 1: 7 HSPU... 2: 9 strict T2B 3: 12 bb woodchops Conditioning: For combined time 1: 3 rounds 50 double unders 15 OHS @ 52.5/35kg On 9:00 2: 3 rounds 50 double unders 15 STO @ 52.5/35kg Thursday SWEAT A1) DB Bench Press x 15/12/10/8 A2) DB Bulgarian Split Squat x 8.8 x 4 B1) DB Deadlift x 15/12/10/8 B2) DB 1-arm row x 8.8 x 4 C) Run 200m 20 KB swings Run 200m 20 SDHP Run 200m 20 KB Walking Lunges Run 200m 20 KB Thrusters Run 200m 20 KB Cleans (10.10) SWOD Strength Bench Press(3,3,2,2,1,1,1) Conditioning Metcon(Time) 10-1 Power cleans BB stepups @ 20" box Strict pullups Rx = 80/55kg

10.01.2022 Monday 21st September 2020 Strength: OHS 3,3,3,3,3... Conditioning: The Soy 4 rounds 4 bar muscleups/ CTB pullups 40 double unders Into; 400m Run 40 T2B 40 Pushups 40 Pullups 40ft handstand walk/ 4 walk walks 40 Burpees Sweat Monday EMOM X 15 mins 1. 12/9 Cals AB 2. 10-15 pushups 3. 15 goblet squats EMOM X 15 mins 1. 15/12 Cal ROW 2. 15 abmat sit-ups 3. 15 kB swings

10.01.2022 Another Benchmark down today! Gear up for a HERO WOD benchmark this Wednesday

10.01.2022 Thursday 3rd September WOD Strength:... A1: 10 Back rack reverse lunges (alternating) A2: 8 Bench pulls x 4 Conditioning: 2 rounds of each (alternating) working 2 minutes on/ 2 minutes off for accumulate reps A: 24/20 cal Row Max wall balls B: 70 double unders Max OH plate lunges @ 20/15kg SWEAT A) EMOM X 16 1. DB push press x 12 2. DB box step overs x 10 3. DB alternating bent over rows x 16 4. DB Romanian deadlifts x 10 EMOM X 12 1. DB Russian twists x 12 2. Back extensions x 12 3. Med ball abmat sit-ups x 12 SWOD A: Power clean + hang power clean + 2 front squat + 2 split jerk Find max (12 minutes) B: OH medley 15 Thrusters 15 OHS 15 Push jerks Rx = 80/55kg C: 3 rounds 10 DB lateral raise 10 close grip KB curl @ 24/16 20 banded pushdowns

07.01.2022 Saturday SWEAT 0-12 mins 30-20-10 CAL ROW... DB step overs *chase each round with 200m run 12-24 mins 10-20-30 CAL AB Wall balls *chase each round with 1 min KB Front rack hold 24-36 mins 21-15-9 DB thrusters Pullups/jumping pullups *chase each round with 50 DU’s *17.5/12.5kg

07.01.2022 Saturday 12th September Sweat 2 rounds for accumulate remainder reps (Working 4:00 on/ 1:00 off)... 1: 10 pullups/ring rows + 20 wall balls Max row cals in remainder 2: 10 box dips + 20 box jumps Max 10m shuttle run in remainder 3: 10 KB swings + 20 abmat situps Max cal AB in remainder 4: 10 devils press + 20 DB walking lunges Max burpees in remainder Partner WOD The Brawn Blackjack In Pairs; On a 21 minute clock complete 21/18 cal AB (each) 21 Thrusters @ 60/40kg 21 T2B (each) 21 Clean and jerk @ 60/40kg 21 Wall balls (each) 21 Synchro bar over burpees 21/18 cal Row (each) 21 Squat cleans @ 60/40kg 21 OH plate lunges @ 20/15kg (each) 21 HSPU MAX double unders in remainder swapping every 21 reps.

07.01.2022 Thursday 10th September 2020 Strength: Split jerk 3,3,3,3,3... Conditioning: 2 x 8 minute rounds/ rest 4 between each Row 50/40 cals AMRAP of Cindy in remainder 5 pullups 10 pushups 15 air squats Thursday SWEAT RUN 1km 20 pullups RUN 800m 40 burpees RUN 600m 60 wall balls RUN 400m 80 pushups RUN 200m 100 abmat sit-ups SWOD A: Low hang snatch (off 2 plate riser) 3 x 3 light, 3 x 2 moderate, 3 x 1 heavy but tidy B1: 3 Snatch pull B2: 3 OHS x 4 (building) C: Tabata mashup Weighted squat jump @ 20/15kg Russian swing @ 32/2kg

07.01.2022 Wednesday 9th September WOD Conditioning: Hero WOD ... Lumberjack 20 20 Deadlifts @ 125/85kg400 Meter Run 20 KB Swing @ 32/24kg 400 Meter Run 20 Overhead Squat @ 52.5/35kg 400 Meter Run 20 Burpees 400 Meter Run 20 Chest-To-Bar Pull-Ups 400 Meter Run 20 Box Jumps 400 Meter Run 20 Squat Cleans @ 52.5/35kg 400 Meter Run SWEAT A1) DB Romanian deadlifts x 8 A2) DB Push press x 8 A3) DB alternating rows x 12 X 4 B:Every 3 mins x 5 20/15 CALS AB 20 wall balls

06.01.2022 Wednesday 25th November WOD EMOM x 12 (4 rounds)... 1: 10 Single arm devils press @ 22.5/15kg 2: 7 back squat (off rack) @ 90/62.5kg 3: 15/12 Row (cals) Rest 3 minutes EMOM x 12 (4 rounds) 1: 10 burpee box jump 2: 5 OH squat (off floor) @ 60/40kg 3: 15/12 AB (cals) *Scale reps/load as needed SWEAT A1) Double KB Push Press x 8 A2) Double KB Bent over rows x 8 x 4 B1) DB/KB Split Squat x 8.8 B2) DB/KB Lateral Lunge x 8 x 4 C) 5 Rounds for time: 5 pull-ups 16 Walking Lunges 100m Farmers Carry

06.01.2022 Saturday 26th September SWEAT 3 x 3 minute rounds of each/ resting 1 between for accumulate remainder reps... 1: 1 minute plank (accumulate) 14/10 cal ABike Max OH plate lunges in remainder @ 20/15kg 2: 25 Box jumps 200m run Max single DB devils press in remainder @ 17.5/12.5kg 3: 30 Russian Twists @ 15/10kg 200m row Max strict pullups in remainder WOD In pairs - partition as required Run 1km 4 rounds 15 clean and jerks @ 70/45kg 40/32 cals (alternating - row, bike, row, bike) 15 Burpee box overs Run 1km

06.01.2022 Thursday 18th February 2021 Strength: Deadlift 3,3,2,2,1,1,1... Conditioning: 30 box jumps 30 power cleans @ 50/35kg 30 box jumps 20 power cleans @ 75/50kg 30 box jumps 10 power cleans @ 90/62.kg Sweat thursday A1) Tempo goblet squats x 10 (3010) A2) Strict pullups x 5 X 4 (1 min rest between super sets) B) for time: Choose Ski or ROW 500m Rest 60s 400m Rest 45s 300m Rest 30s 200m Rest 15s 100m Rest 15s 200m Rest 30s 300m Rest 45s 400m Rest 60s 500m SWOD Weightlifting A:Touch and go clean and jerk(5,5,3,3,3) B:Touch and go Power snatch(5,5,3,3,3) Conditioning Metcon(3 Rounds for weight) 3 rounds 7 single arm DB OHS (each) 5 clean pulls @ 1rm clean 7 strict dips Rest 1:30

06.01.2022 Wednesday 13th January WOD Conditioning: EMOM x 16 minutes (4 rounds)... 1: 6 Bar muscleups/ 9 CTB/ 12 pullups 2: 9 Burpee box jumps 3 and 4: Run 400m Rest 4 minutes EMOM x 16 minutes (4 rounds) 1: 12 T2B 2: 7 double DB devils press @ 17.5/12.5’s 3 and 4: Row 450/400m +Scale reps/weight as needed to maintain throughout ++Score = reps, reps, distance, reps, reps, distance (Rx = weight, ctb + t2b/ Rx+ = 22.5/15kg + BMU) SWEAT 0-9 mins A) 30-20-10 Cals AB wall balls 9-18 mins B) 30-20-10 Burpees KB swings (24/16kg) 18-27 mins C) 30-20-10 Push-ups Abmat sit-ups

06.01.2022 Thursday 14th January WOD Strength: Deadlift... 4 x 5 @ 80% *build up and hold across Conditioning: 3 rounds each for time and total time (every 6 minutes) 1:00 Plank hold 25/20 pushups 30 KB swings @ 24/16kg 40 situps SWEAT A1) DB Walking lunges x 16 A2) Pull-ups x 4 (3010) Then: B1) DB Renegade Rows x 12 B2) Single Leg DB deadlift x 6.6 *4 rounds (resting 1:30 min between supersets) 3 rounds for total CALS 1 min AB 30 secs rest 45 secs AB 30 secs rest 30 secs AB 1 min rest SWOD Weightlifting Bench Press 5 x 5 @ 80-85% Conditioning 3 Rounds 8 ring dips 12 bent over rows 8 side raises 12 alternating side raise 1:00 rest

03.01.2022 Thursday 26th November WOD Conditioning: Every 8 minutes each for time (and total time)... 5 x 1km run *if 5km time > 25:00 run 800’s SWEAT A) E2MOM x 32mins 1. 20/15 CALS AB 2. 5 Strict pull-ups + 10 push ups + 15 Air squats 3. 200m RUN 4. 60-90 sec plank SWOD A: 1 1/4 front squat Build to heavy single (10 minutes) B: Jerk stance strict press 5 x 4 Conditioning: AMRAP in 12 minutes 9 DB bench press @ 22.5/15kg 6 rope handle pullups 3 clusters @ 80/55kg

03.01.2022 Tuesday 1st September WOD Strength: Odds: 3 Push jerk (from floor)... Evens: 5 Hang power clean x 10 minutes (for accumulate weight moved) Conditioning: 50 abmat situps 25 clean and jerks 50 abmat situps 25 front squats 50 abmat situps Rx = 60/40kg SWEAT A: A1) DB Split squats x 8.8 A2) DB Bench press x 8 X 4 B: B1) DB Deadlifts x 12 B2) 1-Arm Rows x 8.8 X4 C: 30-20-10 AB CALS KB Swings KB Goblet walking lunges SWOD A: Back squat 5rm (12 minutes) B: 30m Sled drag Find max *Unbroken 4-5 sets C: 3 rounds for qlty Rope pullups (max) 10 Prone bench DB hamstring curl 10 weighted abmat situp

03.01.2022 Wednesday 17th February 2021 Skill: EMOM x 7 Pullups/CTB or BMU... *pick and reps across Conditioning: Tabata for accumulate reps (8 x 20/10 for each) rest 1 between 1: Ski (cals) 2: AB (cals) 3: Row (cals) 4: 10m shuttles Wednesday SWEAT A) 4 rounds: RUN 400m 20 DB snatches 20 SA DB step overs Then 4 rounds: 50 DU’s/100 singles 20 DB Thrusters 20 DB Step ups Then 1km RUN

02.01.2022 Friday 8th December 202 EMOM x 5 Kipping T2B or KTE *pick and hold rep scheme... EMOM x 5 Strict pullup *pick and hold reps scheme Conditioning: 2 x 10 minute AMRAPs/rest 5 minutes between A: Run 800m 100 double unders Max power snatch @ 60/40kg B: Run 800m 100 double unders Max clean and jerks @ 70/45kg Friday SWEAT 1km RUN, then: 50 CAL AB/ROW 400m Run 30 DB thrusters 20 Burpees 10 DB devils press 20 Grunts 30 DB Cleans 400m Run 50 CAL ROW/AB (17.5/12.5kg)

02.01.2022 Tuesday 22nd September WOD Strength: A1: 5 Power clean (touch n go)... A2: 12 pistol squats x 4 Conditioning: 3 rounds on a 4 minute timer/ rest 2 between for accumulate reps 20/16 cal row 30 box jumps Max thrusters in remainder @ 60/40kg SWEAT A1) Strict Supinated Pull-ups x 4-6 A2) DB Reverse Lunges x 12 x 4 B1) Alternating DB Push Press x 8.8 B2) 10m Broad jump x 4 C:30-20-10 Hanging knee raises/K2E Goblet Squats CALS AB SWOD Strength: A:Deadlift 3,3,2,2,1,1,1 B1:Seated db press(4 x 6-8) B2:Prone bench lying DB rows(4 x 6-8) Pause at top Conditioning Metcon(No Measure) 3 rounds 6 ring dips *pause at top 12 standing plate raise @ 20/15kg 30 sec chin over bar hold 1 min rest

02.01.2022 Wednesday 2nd September 2020 New Benchmark The seven... 7 rounds 7 HSPU 7 Thrusters @ 60/40kg 7 Knees to Elbows 7 Deadlifts @ 110/75kg 7 Burpees 7 KB swings @ 32/24kg 7 Pullups Bit of a bread and butter Crossfit grind for this months benchmark test with the Hero WOD 'The Seven' This mixed bag has a bit of everything and is a great test of work capacity, strength and movement efficiency. Buckle in! Wednesday SWEAT 6 rounds on a 5 minute timer (each for time) 1. ROW 300m 30 wall balls 20 DB snatches (22.5/15kg) 2. 25/18 CALS AB 25 burpees 15 HR push ups

01.01.2022 Thursday 17th September WOD Strength: Back rack lunge... 10,10,10,10 Conditioning: 2 rounds 20 second db tbar hold (each) @ 12.5/7.5kg 20 leg sits over db 20 plate Russian twist @ 20/15kg Into; 21/15/9 Knees to elbow Plate step overs Box jump overs Into; 2 rounds 20 second db tbar hold (each) @ 12.5/7.5kg 20 leg sits over db 20 plate Russian twist @ 20/15kg SWEAT A1) KB SA front rack walking lunge x 16 (swap after each set) A2) Banded lat pulldown x 15 X4 (every 2:30) B1) KB single leg deadlift x 8.8 B2) KB push press x 8 X4 (every 2:30) C:ASSAULT bike 30 ON/30 OFF (feet off pedals) X 10 assault bike SWOD A: Low hang clean (off 2 plate riser) 3 x 3 light, 3 x 2 moderate, 3 x 1 heavy but tidy B1: 3 clean pull B2: 3 behind neck push press x 4 (building) C: Tabata mashup Strict press @ 40/25kg Double KB bent row @ 24/16kgs

01.01.2022 Friday 11th September WOD Strength: EMOM x 10 minutes ... Odds: 5,4,3,2,1 Strict HSPU *building to range/deficit Evens: 15 sec L-hang or knee tuck Conditioning: 5 rounds 6 Power snatch @ 60/40kg 6/6 DB Push press @ 22.5/15kg 12 DB Step overs SWEAT 3 min on/2 off x 6 1. 400m RUN MAX CALS ROW in remainder 2. 10 Devils Press + 10 Renegade Rows MAX DU's in remainder 3. 15 KB High Pulls + 15 KB Swings MAX AB CALS in remainder