BACK SQUAT + MET COND + CHEST & BACK

Back Squat

100Kg x 10

120Kg x 5

130Kg x 2

5 Rds

150m Row

7 KBS 28Kg

21 DU

Chest + Back

Arms

Abs

DEADLIFT + MET COND + CHEST & SHOULDERS

DeadLift

100Kg x 5 x 2

120Kg x 5

140Kg x 3 x 2

Chest + Shoulders

Arms

15, 12, 9, 6, 3 

Row Cal

Bike Cal

MET COND

With Jerome

Chest + Back

5 Rds

10 Cal Bike

10 Thruster 2 x 14Kg

3 Rds

150m 

7 Burpee

DEADLIFT + MET COND + CHEST

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

15, 12, 9, 6, 3

Cal Bike 

KBS 28Kg

Chest + Back

Back + Arms

BACK SQUAT + MET COND + BACK

Back Squat 

120Kg x 3

140Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3

Row Cal

Bike Cal

Back + Shoulders

DEADLIFT + MET COND + CHEST & BACK

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

15, 12, 9, 6, 3 KBS 28Kg

BES 400m Bike

Chest + Back 

Abs

BACK SQUAT + BACK + ARMS

Back Squat

100Kg x 5 x 2

120Kg x 3

140Kg x 1

Back

Arms

Abs

DEADLIFT + MET COND + CHEST

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

5 Rds

400m Bike

7 KBS 28Kg

7 Box Jump 24"

Chest

Arms

BACK SQUAT + PARTNER WOD + BACK

Back Squat 

140Kg x 3

150Kg x 1 x 2

Partner WOD with Cheng

10 Rds

10 Cal Row

7 Burpee

Back

DEADLIFT + MET COND + SHOULDERS

DeadLift

140Kg x 3

160Kg x 1

170Kg x 1

15, 12, 9, 6, 3 KBS 28Kg

BES 250m Row

Shoulders

Abs

BACK SQUAT + MET COND + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1

5 Rds

300m Bike

7 DB Thruster 2 x 20Kg

21 DU

Back + Shoulders

Arms

DEADLIFT + MET COND + BACK

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

21, 18, 15, 12, 9, 6, 3

Cal Row

KBS 20Kg

Back

Swim

BACK SQUAT + MET COND + ABS

Back Squat

120Kg x 5

140Kg x 3 

140Kg x 2

5 Rds

300m Bike

10 Box Jump 24"

Abs

Swim

DEADLIFT + MET COND + BACK + ARMS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1

Back

Arms

Abs

BACK SQUAT + MET COND + SHOULDERS

Back Squat 

140Kg x 3

150Kg x 1 x 2

15, 12, 9, 6, 3, 

Cal Row

Burpee

Shoudlers 

Abs

Swim

DEADLIFT + MET COND

DeadLift 

140Kg x 3

150Kg x 1

160Kg x 1

5 Rds

150m Row

10 KBS 20Kg

30 DU

Swim

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 3

130Kg x 3 

140Kg x 3

4 Rds

250m Row

10 DB Thruster 2 x 15Kg

Back

DEADLIFT + MET COND + ARMS

DeadLift

140Kg x 3

150Kg x 1 x 2

4 Rds

300m Bike

14 KB Snatch 20Kg 7L / 7R

Arms

BACK SQUAT + MET COND + ARMS

Back Squat 

132.5Kg x 3

142.5Kg x 3 x 2 

4 Rds

10 KBS 20Kg

30 DU

Arms

DEADLIFT + MET COND + BACK

DeadLift

120Kg x 5

140Kg x 3 x 2

3 Rds

10 KBS 20Kg

50 DU

Back

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 5

130Kg x 3 

140Kg x 3

4 Rds

250m Row

10 DB Thruster 2 x 15Kg

Back + Shoulders 

BACK SQUAT + MET COND + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1

21, 15, 9 KBS 20Kg

BES 150m Row

Back + Shoulders 

Arms

Abs

DEADLIFT +SHOULDERS + CARDIO

DeadLift

140Kgx  3

150Kg x 1

160Kg x 1

Shoulders

Bike 5K

BACK SQUAT + BIKE

Back Squat 

140Kg x 3

150Kg x 1 x 2

Bike 5K

DEADLIFT + BACK + ARMS

DeadLift

140Kg x 5

160Kg x 3

170Kg x 1

Back 

Arms

BACK SQUAT + CHEST + ARMS

Back Squat 

140Kg x 3

150Kg x 1 x 2

Chest + Shoulders

Arms

Abs

BACK SQUAT + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1

Back + Shoulders 

Arms

DEADLIFT + SHOULDERS + ARMS + ABS

DeadLift 

140Kg x 5

160Kg x 3

170Kg x 1

Shoulders + Arms

Abs

BACK SQUAT + BACK + SHOULDERS

Back Squat

140Kg x 3

150Kg x 1

155Kg x 1

Back

Shoulders 

Abs

DEADLIFT + CHEST & SHOULDERS + ARMS

DeadLift 

120Kg x 5

140Kg x 3 x 2

Chest & Shoulders

Arms

Abs

BACK SQUAT + SHOULDERS + ARMS

Back Squat 

140Kg x 3

150Kg x 1 x 2

Shoulders 

Arms

DEADLIFT + BACK & SHOULDERS, ARMS

DeadLift

140Kg x 3

150Kg x 3

155Kg x 1

160Kg x 1

Back & Shoulders

Arms

BACK SQUAT + CHEST & BACK + ARMS

Back Squat 

120Kg x 5

140Kg x 3 x 2

Chest & Back

Arms

BACK SQUAT + CHEST & BACK

Back Squat 

120Kg x 5

140Kg x 3 x 2

Chest + Back

DEADLIFT + BACK + ARMS

DeadLift

140kg x 3

150Kg x 1

155Kg x 1

Back

Arms

BACK SQUAT + SHOULDERS + ARMS

Back Squat 

130Kg x 3

140Kg x 3

150Kg x 1 x 2

Shoulders + Back

Arms

Abs

BACK SQUAT + BACK + LEG PRESS

Back Squat 

120Kg x 3 x 3

Leg Press

Back

DEADLIFT + ARMS + ROW

DeadLift 

140Kg x 3

150Kg x 1

155Kg x 1 x 2

100m Row x 3

Arms

BACK SQUAT + BACK

Back Squat

150Kg x 1 x 3

Back 

BACK SQUAT + BACK + ARMS

Back Squat 

140Kg x 3

150Kg x 1

155Kg x 1 x 2

Back 

Arms

Swim

DEADLIFT + BACK + SWIM

DeadLift

110Kg x 10

130Kg x 5

140Kg x 3

150Kg x 3 x 2

Back 

Swim

BACK SQUAT + BACK + ARMS

Back Squat 

120Kg x 5 x 2

130Kg x 5

140Kg x 3 x 2

Back 

Arms

Abs

Swim

FRONT SQUAT + BACK

Front Squat 

100Kg x 3 x 3

Leg Press

Back

Swim

DEADLIFT + CHEST & BACK

DeadLift

120Kg x 5

140Kg x 3 x 3

Chest + Back

Arms

BACK SQUAT + SHOULDERS + ARMS

Back Squat 

120Kg x 3

130Kg x 1 x 3

Shoulders 

Arms 

Swim

BACK SQUAT + ARMS + SHOULDERS

Back Squat 

120Kg x 3 x 3

Shoulders 

Arms

Swim

DEADLIFT + BACK & ARMS

DeadLift 

120Kg x 3

140Kg x 3

150Kg x 1 x 3

Back & Arms

Abs

Swim

BACK SQUAT + BACK & ARMS + SWIM + RUN

Back Squat 

90Kg x 10

110Kg x 3

120Kg x 3

130Kg x 1 x 3

Shoulders & Bi

Back & Tri

Swim

PM

Run 2 K

RUN

Run 2 K

DEADLIFT + SHOULDERS + SWIM

DeadLift 

90Kg x 10

110Kg x 5

130Kg x 3

140Kg x 3 x 3

Shoulders + Arms

Swim

BACK SQUAT + BACK + TRI

Back Squat 

100Kg x 5

110Kg x 3

120Kg x 3

130Kg x 1 x 2

Back & Tri

Swim

DEADLIFT + CHEST & BACK + ARMS

DeadLift

100Kg x 10

120Kg x 3 x 2

140Kg x 1 x 3

Chest & Back

Arms

BACK SQUAT + ARMS + BACK

Back Squat 

100Kg x 5

110Kg x 3

120Kg x 1 x 3

Arms + Back + Abs

BACK SQUAT + MET COND + ARMS

Back Squat

100Kg x 5

110Kg x 3

120Kg x 1 x 2

10, 9, 8...1 

Bike Cal

KBS 16Kg

- 7:51

Arms

BACK SQUAT + CHEST & BACK + ARMS

Back Squat

80Kg x 10

100Kg x 5

120Kg x 3

120Kg x 1

Chest & Back

Arms

DEADLIFT + CHEST + BACK + ARMS

DeadLift

100Kg x 10

120Kg x 10

140Kg x 3 x 3

Chest + Back

Arms

BACK SQUAT + CHEST + BACK + ARMS

Back Squat 

100Kg x 3 x 5

Chest + Back

Arms

DEADLIFT + CHEST + ARMS + BACK

DeadLift

120Kg x 5

140Kg x 1 x 3

Chest + Back + Arms

BACK SQUAT + SHOULDERS

Back Squat 

100Kg x 3 x 5

Shoulders + Back

DEADLIFT + PUSH PRESS + CHEST

DeadLift 

110Kg x 3 x 3

Push Press BnK
60Kg x 3 x 3

Chest + Back

BACK SQUAT + ARMS

Back Squat 

90Kg x 3 x 5

Shoulders + Arms

3 Rds

5 Bike Cal

5 Ski Erg

BACK SQUAT + MET COND

Back Squat 

80Kg x 5 x 3

15, 12, 9, 6, 3

Bike Cal

Ring Dip

- 7:18

TEAM WOD

Teams of 4 with JSH

150 Cal Row

- 19:06

BACK SQUAT + MET COND

Back Squat 

80Kg x 5

100Kg x 3 x 3

21, 18, 15, 12, 9, 6, 3

Bike Cal

Push Up

- 12:33

BACK SQUAT + MET COND

Back Squat 

60Kg x 5 x 2

80Kg x 5 x 3

21, 18, 15, 12, 9, 6, 3 

Cal Row

KBS 20Kg

- 11:55

MET COND + DEADLIFT

5 Rds

5 Ski Erg Cal

5 Ring Dip

DeadLift

100Kg x 5 x 2

120Kg x 3

120Kg x 3

140Kg x 1

MET COND + DEADLIFT

10 Rds

5 Bike Cal

5 Ring Dip

- 7:33

100Kg x 5 x 10

FRONT SQUAT + ROW

500m Row

2:23 / 30 Cal

500m Row

1:53 / 30 Cal

Front Squat 

60Kg x 5

80kg x 3 x 2

100Kg x 1 x 2

DEADLIFT

15, 12

Ski Erg Cal

Bike Cal

DeadLift 

60Kg x 10

80Kg x 10

100Kg x 10

120Kg x 5

130Kg x 1 x 3

BACK SQUAT + MET COND

Back Squat 

60Kg x 10

80Kg x 5

100Kg x 3 x 3

21, 15, 9

Bike Cal

Ring Dips

7:17

DEADLIFT

2 Rds

10 Cal Ski Erg

5 Ring Dips

DeadLift

80Kg x 10

100Kg x 5

120Kg x 3

140Kg x 1

BACK SQUAT

2 Rds

10 Cal Bike

10 Ring Dips

Back Squat 

60Kg x 10 x 5

MET COND

3 Rds

400m

7L / 7R DB Snatch 25Kg

- 9:53

MU PRACTISE

Strict MU Practice 

MET COND + SNATCH

4 Rds

5 Cal Bike 

10 KBS 24Kg

Snatch 

50Kg x 2 x 2

60Kg x 1 x 3

TEAM WOD

Teams Of 2 (Alfi)

10 Rds

7 KB Thruster 2 x 24Kg

7 Burpee

Rest 5 Mins

Establish 1 RM Clean (Alfi + Jade)

- 11:50 

- 80Kg

MET COND

5 Rds

9 Cal Bike

7 DeadLift 100Kg

5 Ring Dip

- 9:13

MET COND

3 Rds

500m Row

15 OHS 40Kg

9:08

MET COND + CLEAN

3 Rds

500m Row 

25 WallBall 9Kg

- 11:23

2 Clean 

70Kg x 3

MET COND

100 Cal Row

7:09 / 1660m / 1158 Cal / Hr / 29 SPM

5 Rds 

5 Bike Cal

5 Ring Dips

MET COND + SNATCH

5 Rds

5 Cal Bike

5 Ring Dip

Snatch 

50Kg x 2 x 2

60Kg x 1 x 2

65Kg x 1 x 2

MET COND + SNATCH

200m, 300m, 400m

AES 10 KBS 24Kg

1RM Snatch

60Kg x 1 x 3

TABATA BIKE + THRUSTER

Tabata Bike

33 Cal

3RM Thruster

70Kg x 3 x 2

BACK SQUAT + PARTNER WOD

3 Rds

10 Cal Bike

7 Ring Dip

Back Squat 

80Kg x 3 x 2

100Kg x 1

Teams Of 2 

10 Mins AMRAP

7 Thruster 40Kg

35 DU

- 4 Rds + 7 Thruster

MET COND + SNATCH BALANCE

5 Rds

5 Ring Dip

7 Cal Bike

9 KBS 24Kg

6:10

Snatch Balance + OHS

60Kg x 1  x 3

BACK SQUAT

Back Squat 

80Kg x 5 x 5

3 Rds

5 Cal Bike

5 Ring Dip

CLEAN & JERK

Clean & Jerk 

70Kg x 1 x 5

CLEAN COMPLEX

Clean + Hang Clean + Jerk 

70Kg x 1 x 3

80Kg x 1 x 2

SNATCH COMPLEX + BACK SQUAT

Snatch + Hang Snatch 

60Kg x 1 x 3

Back Squat 

110Kg x 1 x 3

CLEAN COMPLEX

2 Clean + Jerk 

70Kg x 1 x 5

SNATCH COMPLEX

Snatch + Hang Snatch 

50Kg x 1 x 5

PROWLERS

40m Prowler 

25Kg x 2

50Kg x 2

PARTNER WOD

Partner WOD With Ryan

10 Mins AMRAP

10 Ski Erg

10 WallBall 9Kg

- 10 Rds

BACK SQUAT

Back Squat 

90Kg x 5 x 3

Ring Dip

15 / 12

ROW

10 Mins Row

123 Cal

2140m

BIKE + SNATCH COMPLEX

3 Rds

15 Cal Bike + 15 Push Up

2 Snatch TNG

50Kg x 2 x 3