All Workouts

Monday 27 February

Buy In

every :15/:15x4min hold goblet squat

W.O.D

Strength/Skill

Back Squat 4x5 @ 80%
GHD Sit Ups 3x10

Toes to Bar progression


3 Rounds for time of:
18 Front Rack Lunges (115/75)
15 Toes to Bar
Then 800 meter run

Post W.O.D.

Roll quads

Friday 24 February

Buy In


W.O.D

17.1

10 DB snatch 50/35
15 Burpee box jump overs
20 DB snatch 50/35
15 Burpee box jump overs
30 DB snatch 50/35
15 Burpee box jump overs
40 DB snatch 50/35
15 Burpee box jump overs
50 DB snatch 50/35
15 Burpee box jump overs

Post W.O.D.


Thursday 23 February

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tabata hollow rock/alt superman

W.O.D

Strength/Skill:

Strict Press 3x6 @ 70%

Muscle up progression

1000 Meter Row, then
4 Rounds for time of:
25 KBS 70/53
4 muscle ups
cash out
1.2 bike"

Post W.O.D.

Tricep stretch
Roll mid back

Wednesday 22 February

Buy In

5/5 windmill+single arm OHSx3 use db

W.O.D

"Strength/Skill:

Overhead Squat 1 Rep Max"


""Worse than Karen""
80 Wall Balls (20/14)
60 Calorie row or bike
40 Wall Balls (20/14)
20 Calorie row/bike"

Post W.O.D.

Roll quads
Couch stretch

Tuesday 21 February

Buy In

5/5 windmill+single arm OHSx3 use db

W.O.D

Strength/Skill:

Front Squats 5x2 @ 85%
lat mobility


21-15-9
Dumbbell Overhead Walking Lunges (50/35)
Burpees

Post W.O.D.

Roll quads
Couch stretch

Monday 20 February

Buy In

DU skills, then 10 GM morning+10 lat lungex3

W.O.D

Deadlift skill work

"Street Fight"
25 min Partner AMRAP
1 does a full round while the other rests

12/9 cal row/bike
8 Deadlift 185/125
6L/6RSingle arm KB PP 53/35
32 dbl unders

Post W.O.D.

Roll Glutes and low back

Friday 17 February

Buy In

5/5 windmill+single arm OHSx3 use db

W.O.D

Strength/Skills:

Deadlift + Hang Power Clean + Front Squat+ Push Jerk for 6 Sets (just get a little heavier than your metcon weight) (spend 15 minutes completing the sets)

"DT"
5rds

12 Deadlifts 155/105
9 Hang Power cleans
6 Jerk

Post W.O.D.

Roll lower back

Thursday 16 February

Buy In

Running drills

W.O.D

DB Press 3x10

"Michael"

3rds
800m run
50 situps
50 back extensions

Post W.O.D.

Couch stretch

Wednesday 15 February

Buy In

5/5 windmill+single arm OHSx3 use db

W.O.D

Strength/Skill:
Overhead Squats 6x2 (2 count pause)



3 Rounds for time of:
500 Meter Row/.6 Bike
8 Overhead Squats (115/75)
10 Chest to Bar Pull Ups
12 Russian Kettlebell Swings (70/53)

Post W.O.D.

Roll lats/low back

Tuesday 14 February

Buy In

:15/15x4 min hold goblet squat 15lb plate

W.O.D

Strength/Skill:

Clean 2 Rep Max


16.2 Open WOD
AMRAP in 20 Minutes of:
25 Toes to Bar
50 Doubleunders
15 Squat Cleans (135/85)
25 Toes to Bar
50 Doubleunders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Doubleunders
11 Squat Cleans (225/145)
25 Toes to Bar
50 Doubleunders
9 Squat Cleans (275/175)
25 Toes to Bar
50 Doubleunders
7 Squat Cleans (315/205)

Post W.O.D.

Roll glutes/low back