Atherton & Cairns WOD

HBZ&MCT

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts 42.5/30kg
30 Hang Power Cleans
30 Push Jerks

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts 50/35kg
30 Hang Power Cleans
30 Push Jerks

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts 62.5/42.5kg
30 Hang Power Cleans
30 Push Jerks

Atherton & Cairns WOD

Warm up
200m run
20m Spiderman
20m S/L Hops
20 Hollow rocks
200m run
20 Kipping swings
20 Banded P/A
20 Burpee Broad jumps
200m run
Burgener W/U

Class

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72%

“Twenty-Something”
AMRAP 20:
30 Overhead Squats 35/25kg
30 Box Jumps (24/20)
30 Toes to Bar
30 Burpees

Optional Accessory (After Class)
ANT. SHOULDER/HORIZONTAL PULL
3 sets:
DB Upright Row, 35 reps (elbows high)
Superset with
Band Facepull, 75 reps (elbows high)
2:00 rest between sets

Atherton & Cairns Open Gym

Do a missed day!

Active Recovery
x2
1km Slow jog
Quads/Aduct/ITB Smash 2min ES
Lat Smash 2min ES
Pec Min Mash 2min ES
Planta Smash 1min ES
Keg stretch 2min ES
Hammie Smash 2min Es
Tricep Smash 2min ES
Bicep Smash 2min ES

Skills
EMOM x 12
1st – 10 Kipping Swings + 10 DU
2nd – P/U – C2B – MU Attemps or Skills

Accessory
POST. CHAIN/HORIZONTAL PUSH
5 sets:
Single Arm HEAVY DB Row, 8 reps each side
Superset with
Max reps banded pushups (no band if less than 10 reps – perfect form though)
Rest 2:00

Conditioning
4 Rounds
50 Double Unders, 20cals

Atherton & Cairns WOD

Warm up
200m run
20 wall balls
20 SPCs
20 Banded GMs
200m run
20 S/L RDLs
20m Burpee Broad Jump
20 Kipping swings
200m run

Class

Tempo Back Squat
5 Sets of 2 (Building on Last Week)
7 Second Negative, 3 Second Pause in Bottom

“Sole Cycle”
AMRAP 15min:
15 Barbell Facing Burpees
21 Power Cleans 62.5/42.5kg
27/21 Calorie Assault Bike

Optional Accessory (After class)
GRIP/ABS
3 sets:
Single arm farmers carry, 100m (50/50)
Russian Twist, 20 reps
Rest 1:00

Atherton & Cairns WOD

Warm up
200m run
20m Spider-man
20m S/L hop
20m Broad Jump
200m run
20 Banded GMs
20 Kipping Swings
30sec HS hold
200mm run

Class

“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches 50/35kg
25 Double Unders
5 Bar Muscle-ups

Stamina Conditioning
On the 4:00 x 3 Sets:
15 V-ups
15/12 Calorie Row
15 Kipping Handstand Push-ups

Optional Accessory (After class)
POST. CHAIN/VERT. PRESS
5 sets:
Barbell Bent Over Row, 5 reps Medium Load (Aim for belly button).
Superset with
DB Z Press, 5 reps. Sit on floor with legs straight.
2:00 REST

Mareeba WOD

Part A

Deadlifts
12 – 10 – 8 – 6 – 4 – 2
Increase weight each set

Part B
EMOM 12min
5 Power Cleans
3 Burpees
5 Front Squats
RXD – 40/25kg

Keep increasing the burpees by 1 rep until failure
Once unable to complete in the minute drop your burpees
by 3 reps and hols that rep until end

Extra’s

Tabata Plank Hold

Atherton & Cairns WOD

Warm up

200m run
20 Hollow rocks
20 Kipping swings
20 Banded P/A
200m run
20m Burpee Broad jumps
20m S/L Hop
20 Wall balls
200m run
10 Hang Muscle Clean
10 Push Press
10 Front squats

Class

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

“Funny Bone”
21-15-9:
Kettlebell Swings 24/16kg
Box Jump Overs (24/20)
Front Squats 50/35kg

Optional Accessory (After class)
POST. CHAIN/MIDLINE
3 sets:
RDL, 5 reps Medium load
Superset with
Deadball Hold (Bearhug to chest), :60
2:00 rest between sets