Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Friday 27th January 2017

28/1/2017

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B.
12min EMOM
ODD - 5 x Back Squats @75 %
EVEN - 5 x Strict Press @ 75%

C.
21, 15, 9
Power Cleans (70/45)
400m Run

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Thursday 26th January 2017

27/1/2017

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Australia Day

'GALLAGHER & McDONALD'
2 rounds of:-
200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)


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Wednesday 25th January 2017

27/1/2017

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B.
Emom for 9 min
ME Bar MUPs
ME HSPU
ME Wall Ball 

C.
Front Squat
60% of 1rm
Every 40 sec add 5kg till failure

D.
3 min AMRAP
15-12-9
Deadlift (100/65)
Bar facing burpee
Remaining time ME cal row
Rest 2 min

3 min AMRAP
12-9-6
Deadlift (125/85)
Bar facing burpee
Remaining time ME cal row
Rest 2 min

3 min AMRAP
9-6-3
Deadlift (140/100)
Bar facing burpee
Remaining time ME cal row
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Tuesday 24th January 2017

27/1/2017

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B.
Weighted Strict pull ups
Heavy triple

C.
Snatch grip deadlift
3 x 3 @ 100% of snatch

D.
400 m Run
30 x Power Snatch (35/25)
400m Run
30 x Power Snatch (45/35)
400m Run

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Monday 23rd January 2017

27/1/2017

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B.
10min EMOM
ODD - 5 x Back Squats @ 77.5%
EVEN - 8 x Seated DB strict Press
Ahap

C.
12min EMOM
1 - 10 x Bar Facing Burpees
2 - 10 x Power Cleans (70/45)
3 - 15/12 x PullUps

D.
100 x Thrusters (45/30)
3k row
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Sunday 22nd January 2017

27/1/2017

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Rest Day
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Saturday 21st January 2017

27/1/2017

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WOD
In pairs, complete:
1km Row
50 x Alternating KB Snatches (24/16)
50 x KB Taters (24/16)
1km Row
50 x Bar-Facing Burpees
50 x Power Cleans (70/45)
1km Row
50 x Ring Dips
50 x Pull-Ups
1km Row
Picture
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Friday 20th January 2017

27/1/2017

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WOD 
10 Rounds
3 x HSPU
6 x Deadlift (100/65)
12 x Pull Ups
24 x Double Unders
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Thursday 19th January 2017

27/1/2017

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B.
10min EMOM
ODD - 14 x Box Jump/Step Downs (24/20)
EVEN - 1 x Clean Pull 1 x Hang Full Clean 1 x Hi Hang Full Clean

C.
5 x 3 Push Jerk
AHAP

D.
11min AMRAP
7 x Squat Clean Thrusters (60/40)
7 x Ring MUPs

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Wednesday 18th January 2017

19/1/2017

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B.
For time
50 x Wall Balls (10/6)
50 x Strict Pull Ups
30 x Wall Balls (10/6)

C.
20 RM Front Squat

D.
21,15,9
50 x Double Unders
3 x OHS(45/30)
3 x Rope Climbs
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