BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat 

120Kg x 3 x 3

2 Snatch 

50Kg x 1 x 3

3 Rds

200m

10 OHS 40Kg

50 DU

9:27

PARTNER WOD

Teams Of 2 With Min

10 Mins AMRAP

7 Thruster 40Kg

7 Burpee Over Bar

Then

10 Rds

7 DeadLift 80Kg

21 DU

- 11 Rds

- 8:28

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

5 Rds

100m

7 DB Thruster 2 x 17.5Kg

100 Cal Bike Intervals

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

Back Squat 

130Kg x 1 x 3

Clean + Hang Clean 

70Kg x 1 x 4

5 Rds

80m

21 DU

50 Cal Bike Interval

Back

Arms

Abs

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS

DeadLift

120Kg x 3

140Kg x 1 x 2

5 Rds

50m 

7 KBS 28Kg

50 Cal Bike Intervals

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat 

120Kg x 3 x 3

5 Rds

500m Row

10 Hang Squat Clean 2 x 20Kg DB

Back 

Arms 

Abs

DEADIFT + MET COND + ROW INTERVALS + BACK + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 1

150Kg x 1

5 Rds

5 Cal Bike

5 DeadLift 100Kg

20 DU

500m Row Interval x 5 Rds

Back

Arms

Abs

BACK SQUAT + CLEAN + MET COND + ARMS + ABS

Back Squat 

120Kg x 5

130Kg x 3

140Kg x 1 x 2

Clean 

60Kg x 2

80Kg x 1 x 2

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

Cal Row

Thruster 40Kg

Arms

Abs

CLEAN + MET COND + BACK + ARMS + ABS

Clean 

80Kg x 1 x 3

10, 9, 8, 7...1 

Bike Cal

KBS 28Kg

Back

Arms

Abs

DEADLIFT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 

Cal Row

DB Thruster 2 x 15Kg

100 Cal Bike Intervals

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + ROW INTERVALS + BACK + ARMS + ABS

Back Squat 

120Kg x 3

130Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

150m Row Intervals

Back 

Arms 

Abs

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1 x 2

10 Rds

7 Cal Bike

7 KBS 28Kg

Back

Arms 

Abs

BACK SQUAT + CLEAN COMPLEX + BIKE INTERVALS + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

100 Bike Cal Intervals

Back

Arms

BACK SQUAT + MET COND + SHOULDERS + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

7 Rds

50m

7 KBS 28Kg

Shoulders

Arms

Abs

DEADLIFT + BACK + CHEST + ABS

DeadLift

120Kg x 5

140Kg x 3

160Kg x 1

Back

Chest

Abs

BACK SQUAT + MET COND + ABS

Back Squat 

120Kg x 3

140Kg x 1 x 2

5 Rds

500m Row

10 DB Thruster 2 x 17.5Kg

Abs

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3 x 2

150Kg x 1

7 Rds

7 Bike Cal

7 Thruster 40Kg

Back

Arms

Abs

BACK SQUAT + MET COND + BACK & CHEST, ABS

Back Squat 

120Kg x 1 x 3

10 Rds

250m Row

7 KBS 28Kg

Back & Chest

Abs

2KM HIKE

 2Km Trail @ McRitchie Reservoir With S & H 

BACK SQUAT + BIKE INTERVAL + ARMS + ABS

Back Squat 

120Kg x 5

130Kg x 1 x 2

100 Cal Bike Interval

Arms

Abs

CLEAN COMPLEX + MET COND + BACK + ARMS + ABS

2 Clean

80Kg x 1 x 4

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

Cal Row

Thruster 40Kg

Back

Arms

Abs

4Km Jog

4Km Jog

BACK SQUAT + MET COND + ROW INTERVALS + ARMS + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

10 Rds

7 Cal Bike

7 DB Thruster 2 x 20Kg

21 DU

1Km Row x 3

5.03 / 4.52 / 4.46

Arms

Abs

BACK SQUAT + MET COND + BIKE INTERVALS + BACK + ARMS + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

200m

10 DB Front Squat 2 x 22.5Kg

100 Cal Bike Interval

Back

Arms

Abs

BACK SQUAT + MET COND + SHOULDERS + ABS

Back Squat 

130Kg x 3

140Kg x 1 x 2

5 Rds

500m Row

15 KBS 28Kg

Shoulders 

Abs

5KM JOG

 5Km Jog

BACK SQUAT + MET COND + BACK + ARMS +ABS

Back Squat 

130Kg x 1

140Kg x 1 x 2

7 Rds

7 Cal Bike

7 DeadLift 100Kg

Back

Arms

Abs

CLEAN COMPLEX + MET COND + CHEST + ARMS + ABS

2 Clean 

80Kg x 1 x 4

5 Rds

500m Row

10 Thruster 40Kg

Chest

Arms

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 5 

130Kg x 3

140Kg x 1 x 2

5 Rds

10 Cal Bike

5L / 5R KB Snatch 24Kg

Back

Arms

Abs

DEADLIFT + MET COND + BACK + CHEST + ABS

DeadLift 

140Kg x 3

150Kg x 1

160Kg x 1

3 Rds

100m 

7 Front Squat 60Kg

Chest & Back

Abs

BACK SQUAT + MET COND + BACK + SHOULDERS

Back Squat 

120Kg x 5

130Kg x 3 x 2

3 Rds

500m Row

10 DB Thruster 2 x 20Kg

Back & Shoulders

BACK SQUAT + MET COND + SHOULDERS + BACK + ARMS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

100m

10 Thruster 40Kg

Shoulders & Back

Arms

BACK SQUAT + MET COND + BACK & CHEST + ABS

Back Squat 

120Kg x 5

140Kg x 1 x 2

3 Rds

500m Row

10 DB Thruster 2 x 20Kg

35 DU

Chest & Back

Abs

BACK SQUAT + MET COND + CHEST & BACK + ARMS

Back Squat 

120Kg x 3 x 3

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

Bike Cal

KBS 24Kg

Chest & Back

Arms

BACK SQUAT + SHOULDERS + BACK + ARMS + ROW INTERVALS

5 x 250m Row Interval

Back Squat 

130Kg x 1

140Kg x 1 x 2

Shoulders + Back

Arms

BACK SQUAT + CHEST + BACK + ABS + ROW INTERVALS

500m Row

2.21 / 1.58 / 1.36

Back Squat 

100Kg x5

120Kg x 3 x 2

Chest

Back

Abs

BACK SQUAT + SNATCH COMPLEX + SHOULDERS + BACK + MET COND + ARMS + ABS

Back Squat

120Kg x 5 

130Kg x 3

140Kg x 1 x 2

2 Snatch 

40Kg x 1 x 3

21, 15, 9

Bike Cal

OHS 40Kg

Shoulders + Back

Arms

Abs

BACK SQUAT + CHEST & BACK + ARMS + ABS

Back Squat 

120Kg x 3 x 3

Chest & Back

Arms

Abs

DEADLIFT + MET COND + BACK & DIPS + ABS

7 Rds

250m Row Interval 

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

10, 8, 6, 4, 2

Bike Cal

Clean & Jerk 50Kg

Back & Dips

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ARMS + ABS

Back Squat 

140Kg x 1 x 2

2 Clean 

60Kg x 1

70Kg x 1 x 2

5 Rds

100m

10 KBS 28Kg

Arms

Abs

DEADLIFT + MET COND + BACK & CHEST + ARMS + ABS

DeadLift

140Kg x 3

160Kg x 1 x 2

10, 9, 8...1 

Bike Cal

Thruster 50Kg

Back & Chest

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK & DIPS

Back Squat 

120Kg x 5

140Kg x 1 x 2

Clean & Jerk 

60Kg x 2

70Kg x 2

2 Clean 

80Kg x 1 x 2

5 Rds

100m 

10 Front Squat 60Kg

Back & Dips

DEADLIFT + MET COND + BACK & SHOULDERS + ARMS

DeadLift

140Kg x 3 x 3

10, 9, 8...1

Cal Bike

DB Thruster 2 x 20Kg

Back & Shoulders 

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat 

120Kg x 3 x 3

2 Snatch 

40Kg x 1

50Kg x 1

55Kg x 1

10, 9, 8...1 

Cal Row

KBS 28Kg

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 3

160Kg x 1 x 2

5 Rds

100m

7 Thruster 40Kg

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK & SHOULDERS + ARMS

Back Squat 

120Kg x 3

140Kg x 1 x 2

Clean 

80Kg x 2 x 2

90Kg x 1

5 Rds

10 Cal Row

10 KBS 28Kg

Back & Shoulders

Arms

DEADLIFT + MET COND + ARMS + ABS

DeadLift

140Kg x 3

150Kg x 1 x 3

21, 18, 15, 12, 9, 6, 3 

Cal Bike 

OHS 40Kg

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK & SHOULDERS + ARMS + ABS

Back Squat

120Kg x 3

140Kg x 1

150Kg x 1 x 2

2 Clean 

80Kg x 1 x 2

90Kg x 1

10, 8, 6, 4, 2 DeadLift 100Kg

50, 40, 30, 20, 10 DU

Back + Shoulders

Arms

Abs

DEADLIFT + MET COND + BACK & DIPS + ABS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 

5 Rds

100m 

7 Clean & Jerk 40Kg

Back & Dips

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ARMS + ABS

Back Squat

120Kg x 3

140Kg x 1 x 2

Clean 

80Kg x 2

90Kg x 1

10, 9, 8, 7...1 

Cal Row

Thruster 40Kg

Arms

Abs

DEADLIFT + MET COND + BACK & SHOULDERS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 KBS 28Kg

AES 200m

Back & Shoulders

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK & DIPS + ABS

Back Squat 

120Kg x 3

140Kg x 1 x 2

2 Clean 

80Kg x 1

90Kg x 1 x 2

5 Rds

100m

10 OHS 40Kg

Back & Dips

Abs

DEADLIFT + MET COND + BACK & DIPS + ARMS

DeadLift

140Kg x 3

150Kg x 1

160Kg x 1 x 2

21, 18, 15, 12, 9, 6, 3 

Bike Cal

KBS 28Kg

Back + Dips

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND + BIKE INTERVAL + BACK & SHOULDERS + ABS

Back Squat

120Kg x 3 

130Kg x 1

140Kg x 1 x 2

2 Snatch

40Kg x 1 x 2

50Kg x 1 x 2

5 Rds

100m 

10 Thruster 40Kg

30 Cal Bike Interval 

Back & Shoulders 

Abs

DEADLIFT + MET COND + BACK + DIPS + ARMS + ABS

DeadLift

150Kg x 1

160Kg x 1 x 2

5 Rds

100m 

10 OHS 40Kg

30 Cal Bike Interval

Back + Dips

Arms 

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ARMS + BACK & SHOULDERS + ABS

Back Squat 

120Kg x 3

140Kg x 1 x 2

2 Clean

70Kg x 1 

80Kg x 1 x 2

3 Rds

100m 

7 DB Thruster 2 x 17.5Kg

21 DU

Back & Shoulders

Arms

Abs

DEADLIFT + MET COND + SHOULDERS + BACK + ABS

DeadLift

150Kg x 3

160Kg x 1 x 2

10, 9, 8, 7...1 

Bike Cal

KBS 28Kg

Shoulders + Back

Abs

CLEAN COMPLEX + BACK SQUAT + MET COND + SHOULDERS & BACK + ABS

2 Clean 

80Kg x 1 x 3

Back Squat 

130Kg x 1 x 3

5 Rds

10 Bike Cal

10 KBS 28Kg

Shoulders + Back

Abs

DEADLIFT + MET COND + BIKE INTERVAL + BACK & DIPS + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1

10, 9, 8, 7...1 

Cal Row

Thruster 40Kg

50 Cal Bike Interval 

Back + Dips

Arms

Abs

BACK SQUAT + MET COND + BACK & CHEST + ARMS + ABS

Back Squat 

120Kg x 3 x 3

7 Rds

7 Cal Bike

7 DeadLift 100Kg

Back + Chest

Arms

Abs

DEADLIFT + MET COND + BACK & SHOULDERS + ABS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1 x 2

10, 9, 8, 7...1

Cal Row

DB Thruster 2 x 17.5Kg

50 Cal Bike Interval

Shoulders & Back

Abs

BACK SQUAT + MET COND + BACK + SHOULDERS + ARMS

Back Squat 

120Kg x 3 x 3

2 Snatch 

40Kg x 1

50Kg x 1 x 2

21, 15, 9

Cal Row

OHS 40Kg

Shoulders + Back

Arms

DEADLIFT + MET COND + BACK + DIPS + ARMS

DeadLift

120Kg x 5

140Kg x 3

150Kg x 1 x 2

5 Rds

10 Cal Bike

10 KBS 24Kg

150m Row Interval x 7

Back + Dips

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 

120Kg x 3

130Kg x 1

3 Rds

500m Row

5 Front Squat 60Kg

25 DU

50 Cal Bike Interval

Arms

Abs 

DEADLIFT + MET COND + BACK & DIPS + ABS

DeadLift 

120Kg x 5

140Kg x 1 x 2

5 Rds

10 Cal Bike

10 KB Snatch 5L / 5R 24Kg

Back + Dips

Abs

BACK SQUAT + SNATCH COMPLEX + MET COND + CHEST & BACK + ARMS

2 Snatch 

40Kg x 1 x 4

Back Squat 

100Kg x 3 4

5 Rds

10 Cal Bike

10 DB Thruster 2 x 15Kg

Chest + Back 

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + CHEST & ARMS + ABS

Back Squat 

100Kg x 3 x 3

2 Clean x 1 x 3

5 Rds

10 Cal Row

10 KBS 24Kg

Chest + Arms

Abs

DEADLIFT + MET COND + BACK & CHEST + ARMS + ABS

DeadLift 

120Kg x 3

130Kg x 1

140Kg x 1 x 2

10, 8, 6, 4, 2 

Bike Cal

Thruster 40Kg

Chest + Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK + ARMS

Back Squat x 3 x 3

2 Clean x 1 x 3

10, 9,8 ,7, 6, 5, 4, 3, 2, 1

Row Cal

KBS 24Kg

Back + Dips

Arms

DEADLIFT + BIKE + BACK + ARMS

DeadLift 

120Kg x 5 x 3

Bike Intervals

Back

Arms

BACK + ARMS + JOG

Back + Arms

5Km Jog

BACK + ARMS + JOG

Back + Arms

5Km Jog

DIPS + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

5Km Jog

BACK + DIPS + ARMS

Back + Dips + Arms

BACK + ARMS + JOG

Back + Arms

5Km Jog

DIPS + BACK + ARMS

Dips + Back + Arms

DIPS + BACK + ARMS

Dips + Back + Arms

DIPS + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

5Km Jog

DIPS + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

5Km Jog

DIPS + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

6Km Jog

DIPS + ARMS + BACK + JOG

AM

Dips + Arms + Back

PM

6.5Km Jog

ARMS + BACK

Back + Arms

DIPS + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

7Km Jog

DIPS + BACK + ARMS

AM

Dips + Back + Arms

BACK + ARMS + JOG

AM
Back + Arms

PM
5Km Jog

CHEST + BACK + ARMS + JOG

AM

Dips + Back + Arms

PM

3.5Km Jog 

CHEST + BACK + ARMS + JOG WITH J & S

AM

Dips + Back + Arms

PM

5Km Jog with J & S

CHEST + BACK + ARMS

Dips + Back + Arms

JOG WITH S & J

5Km Jog with J & S

JOG

5Km Jog

JOG WITH J

4.5Km Jog With J

JOG

4.5Km Jog

CHAIR DIPS

100 Chair Dips

CHAIR DIPS

100 Chair Dips

CLEAN COMPLEX + BACK SQUAT + MET COND + SHOULDERS & BACK

Clean 

80Kg x 2 x 3

Back Squat 

120Kg x 3

140Kg x 1 x 2

7 Rds

7 Bike Cal

7 DeadLift 100Kg

50 Cal Row 

3:32

Shoulders & Back