Atherton & Cairn’s WOD

Warm up
300m run
20 Weighted GBs
20 Kossacks
20 Weighted GBs
20 Hollow Rocks
300m run
20 Weighted GBs
20 SA Swings
20 Tempo Goblet Squats
20 Hollow rocks
20 Weighted GBs

STAMINA SQUATS
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
*No more than 65% of 1RM Back Squat

“DIRTY WATER”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Scoring: Time

Mareeba WOD

Part A

Push Press
First set 5 @ 65%
Second set 5 @ 75%
Third set 5+ @ 85%

Part B

For Time
10 – 20 – 30
Single arm Shoulder to overhead 22/15kg
Burpee Box Jump 24/20″
Alternating DB Snatches 22/15kg

Extra’s

50 banded box step ups 24/20″

Atherton & Cairns WOD

Warm up

200m run
20 Weighted GBs
20 Hollow rocks
20 Kipping swings
200m run
20 SL RDLs
20 SA Swings
20 Weighted Kossacks ?
200m run

MOVEMENT PREP

WARMUP SET 1
Performed With Lighter Weights:
10 Dumbbell Hang Clean and Jerks (5 Each Side)
10 Calorie Bike
5 Lateral Barbell Burpees
5 Deadlifts

WARMUP SET 2
Performed With Workout Weights:
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Calorie Bike
2 Lateral Barbell Burpees
2 Deadlifts

“HANGNAIL”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks
25/18 Calorie Bike
20 Barbell Facing Burpees
15 Deadlifts

Kilos:
Dumbbell: 15/10kg
Barbell: 90/60kg

Scoring: Rounds + Reps

MIDLINE

3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Super mans
21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets
Scoring: Checkbox

Atherton & Cairns WOD

OPTIONAL ACTIVE RECOVERY

40 Minute Bike

Every 5 Minutes (8 Sets):
5 Strict Pull-ups
100′ Singe Arm Farmers Carry (Each)
20 Second Hollow Hold
Scoring: Checkbox

Upper Body

1. PUPPY POSE: 1 MINUTE

2. SHOULDER TO FLOOR: 1 MINUTE EACH SIDE

3. WRIST STRETCHES: 1 MINUTE

Lower Body

1. COUCH STRETCH: 2 MINUTES EACH SIDE

2. PIGEON POSE: 2 MINUTES EACH SIDE

3. BUTTERFLY: 90 SECONDS

4. PIKE: 1 MINUTE

5. STRADDLE: 1 MINUTE

6. KNEELING SPLIT: 1 MINUTE

Mareeba WOD

Part A

Front Squat
First set 5 @ 65%
Second set 5 @ 75%
Third set 5+ @ 85%

Part B

4 Intervals
12 Dumbell Thrusters 2 x 22/15kg
15 Box Jumps 24/20″
15/12 Cal Row

Rest 3min Between rounds
Record your slowest round

Extra’s

50 Box step ups 24/20″
Do with a KB in each hand 24/16kg

Atherton & Cairns WOD

Warm up

300m run
20 Hollow rocks
20 Halos
20m OH Walking lunges
20 SA Swings
300m run
20 Hollow rocks
20 Weighted GBs
20 SA Thrusters
20 Hollow rocks

MOVEMENT PREP

WARMUP SET 1
With Empty Bar:
5 Pausing Clean Pulls
5 Low Hang Power Cleans
5 Front Squats
5 Low Hang Squat Cleans

WARMUP SET 2
Take 2-3 Sets to Build to 50% of 1RM Clean:
1 Pausing Clean Pull
1 Low-Hang Squat Clean
1 Front Squat

CLEAN TECHNIQUE

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Scoring: Load

“IHOP”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Barbell – 62.5/42.5kg

Scoring: Rounds + Reps

Mareeba WOD

Part A

Deadlift
First set 5 @ 40%
Second set 5 @ 50%
Third set 5 @ 60%

Part B

Barbell Cycling
EMOM 7min
Min 1 – 7 Hang squat cleans + 1 Push jerk
Min 2 – 6 Hang squat cleans + 2 Push jerk
Min 3 – 5 Hang squat cleans + 3 Push Jerks
Min 4 – 4 Hang squat cleans + 4 Push jerks
Min 5 – 3 Hang Squat cleans + 5 Push Jerks
Min 6 – 2 Hang squat cleans + 6 Push Jerks
Min 7 – 1 Hang squat clean + 7 Push jerks

Warm up to a weight and hold it for the 7min

Extra’s

10min
20sec Work 40sec Rest
Max Burpees

Atherton & Cairns WOD

Warm up

300m run
20 Weighted GBs
20 Hollow rocks
20 SA Swings
20 Kipping Swings
300m run
20 Weighted GBs
20 Hollow rocks
20 Banded Presses
20 Weighted GBs

STRICT PRESS

5 Sets of 3
Scoring: Load

“SWOLE CYCLE”

8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Bike Calories
Strict Handstand Push-ups
Bike Calories

Scoring: Reps

MIDLINE

3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups
Scoring: Checkbox

Mareeba WOD

Part A

Back Squat
First set 5 @ 40%
Second set 5 @ 50%
Third set 5 @ 60%

Part B

4 Rounds
200m Run
14 DB Hang clean and jerks 22/15kg
14 Wall Balls
Go Hard and Hang on team

Extra’s

3 Rounds
20 russian twists 20/10kg plate
60sec Hollow Hold