Functional Training WODs W/C 14th Oct 2018


💚 Monday 15th October 💚

In teams of 2

Alternating minutes
10mins going
12 strict press (from floor) 30/20kg
AMREP Press ups

Rest 2min

Alternating minutes
10min going
12 Back Squat (from floor) 40/30kg
AMREP air squats

Rest 2min

Alternating minutes
10min going
12 Deadlifts 50/35kg
AMREP burpee over bar

- score is total number of bodyweight reps


💚Tuesday 16th October💚

E2MOM for 12mins
15 box jumps 24/20
12 OH plate lunge 20/15kg
9 plate GTOH 20/15kg

- score is RX/S

for time (20min time cap)
30 KB swing 24/16kg
30 wall balls 9/6kg
30 sit ups
20 KB swing 24/16kg
20 wall balls 9/6kg
20 sit ups
10 KB swing 24/16kg
10 wall balls 9/6kg
10 sit ups
After each set 50 DU (scale 1:1)


💚Wednesday 17th October💚

in teams of 2
Each exercise comprises of...
60s each partner
45s each partner
30s each partner
15s each partner
15s each partner
30s each partner
45s each partner
60s each partner
2min rest / transition

1- Power cleans 42.5/30kg
2- DB alt snatch 22.5/15kg
3- STOH 42.5/30kg
4- DB alt Clean and press 22.5/15kg

- score is total number of combined reps


💚Thursday 18th October💚

15min to build to heaviest weight
5 Deadlifts
4 hang cleans
3 front squats
2 STOH

16min AMRAP
30 cal row/bike/ski
15 pull ups
30 cal row/bike/ski
15 T2B


💚Friday 19th October💚

In teams of 2...
14min AMRAP (alternating movements)
10 Toes to ring / plate sit ups
10 box jump overs 24/20
10 burpee box jumps 24/20
10 cal row/bike/ski
10 KB thruster 24/16kg

Rest 4mins

14min AMRAP (must be in sync)
50 alt leg lunges
40 air squats
30 press ups
20 Down ups
10 pistol squats

- 2 separate scores


💚Saturday 20th October💚

for total weight
Bench press
10-5-10-4-10–3-10-2-10-1

for time
500m row/ski
30 DB box step overs 22.5/15kg (1 DB)
20 right arm DB snatch
10 right arm DB thruster
500m row/ski
30 DB box step overs 22.5/15kg (1 DB)
20 left arm DB snatch
10 left arm DB snatch
500m row/ski


💚Sunday 21st October💚

In teams of 2...

Complete 50 repetitions of
3 KB swing 24/16kg
2 KB goblet squat 24/16kg
1 left arm push press 24/16kg
1 right arm push press
- On completion of the complex run 100m whilst partner does complex
- KB can not touch the floor

Straight into

Complete 50 repetitions of
3 Hang Power Clean 42.5/30kg
2 front squat 42.5/30kg
1 STOH 42.5/30kg
- on completion of the complex perform 5 Down ups whilst partner does complex
- Bar cannot touch the floor