All Workouts

Tuesday 25 July

Buy In

Banded wall walks
TTB skills

W.O.D

Power clean+3PP EMOTMx6

"The Bender"
1-10: PP 115/75
10-1 Toes to bar
4 box jump overs/rd

Post W.O.D.

Roll lats

Monday 24 July

Buy In

Sampson+inchworm+5-10 strict pullupsx3

W.O.D

"""Play Dead""
5 min AMRAP
600m run
12 DL 185/125
12 BF burpees
rest 3 min
5 min AMRAP
400m run
9 DL 225/155
9 BF burpees
rest 3 min
5 min AMRAP
200m run
6 DL 275/185
6 BF burpees

*Runs are buy in only

Post W.O.D.

Roll glutes then low back

Friday 21 July

Buy In

30/20/30

W.O.D

Back squat 3x8 75%
SS 8 strict pullups

Rope skills


10-1 DB thrusters 45/25
1 rope climb each round

Post W.O.D.

Roll lower back + couch stretch

Thursday 20 July

Buy In

Game then shoulder mobility

W.O.D

5 Press+5 Push pressx3 sets

25 min cap
10rds
15/12 cal row/bike/ski
25m farmers carry

Post W.O.D.

Wall stretch

Wednesday 19 July

Buy In

5 windmill+5 OHSx3

W.O.D

2 ps+2 OHS EMOTMx9

17 min AMRAP
Row 15 cal
10 ring pushgups
12 Jumping lunges
8 OHS 115/75

Post W.O.D.

Roll glutes and upper back

Tuesday 18 July

Buy In

1 Box jump:15x4 min
Banded couch stretch+Hamstring floss

W.O.D

Deadlift 5rm


4rds
25 Wall balls
25 abmat situps
35 DU


Post W.O.D.

Roll glutes and low back

Monday 17 July

Buy In

Run/row
KB warmup

W.O.D

15 min AMRAP

""Big 12""

12 cal bike
12 hang squat cleans 155/105
12 PJ
12 Toes to bar
12 Man makers 45/25
12 cal row
12 Box jump overs
rest 2 min
800m run

Post W.O.D.

Roll quads+couch stretch

Friday 14 July

Buy In

3x
10 wall squats
spiderman
wall stretch

front rack mobility

W.O.D

Clean+Front squat+Jerk- 5 sets to get to a heavy set

"""Big Boss ""

25 min AMRAP
2 squat cleans 135/95
2 front squats
2 Jerks
400m run
Add as much or as little each round, score is max wt and max rds

Post W.O.D.

Couch stretch

Thursday 13 July

Buy In

Alt tabata hollow rock/superman

W.O.D

3 sets
10 DB shoulder press
10 V-ups
15 back ext

4rds
15L/15R Russian twists
20 KBS 70/53
Plyo jump over KB
50m Front rack carry 70/53
100m sprint

Post W.O.D.

Roll calves

Wednesday 12 July

Buy In

30/20/30

W.O.D

"Back squat 3x10 70%
SS 10 strict pullups"
TTB skills

"""Optimus Prime""
5rds
10 goblet squats 53/35
5L/5R KB PP
5L/5R KB snatch
10 toe to bar
$$$-800m run

Post W.O.D.

Roll quads