Atherton & Cairns WOD

Warm up

200m run
20 Hollow rocks
20 Super mans
20 Kipping swings
200m run
20 wall balls
20 Hollow rocks
20 Banded P/A
200m run

Class

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

“Babs”
3 Rounds:
10 Chest to Bar
20 Kipping Handstand Push-ups
30 Sit ups
40 Wallballs (20/14)

Atherton & Cairns

Mob & Activation

x2
20m Sampson stretch
1min Pigeon ES
2min Glute stretch ES
10 inch worms
2min forward seated fold
5m bum crawl (forwards & back)
10 thread the needles into thoracic stretch ES
20m Spiderman stretch
2min Lat stretch on box
2min KB bicep roll ES

Skills

10min EMOM
odds – Pistols prac – no more than 30secs of work
evens – 3 seated box jumps

Atherton & Cairns WOD

Warm up
200m run
20 Hollow rocks
20 Kipping swings
20 Super mans
200m run
20 SL hops
20m Burpee broad jump
20 hollow rocks
200m run

Class & Gz

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats 22.5/15kgs
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Mareeba WOD

Part A

Back Squats
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 77.5%
6 @ 72.5%
90sec rest between sets

Part B

20min EMOM
Min 1 – 10 Box Step overs 15/10kg DB
Min 2 – 5 Power Snatches 65/45kg
Min 3 – 15/10 Cal Row
Min 4 – 8 Toes to Bar
Min 5 – Rest

Extra’s
3 Rounds
10 snow angels
20 DB Rows AHAP

Atherton & Cairns WOD

Warm up

200m Run
20 HR
20m Banded walk
20 Banded press
200m Run
5m Bum walk
20 HR
10 Inch worms
200m Run

Power

Push Jerk
Heavy 5-4-3-2-1

Conditioning

“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 52.5/35kg