All Workouts

Friday 19 October

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3x
10 wall squats
5/5 lat lunges
10 wide good mornings 15lb plate

W.O.D

Rope climb skills
Back squats 3x10 70%

60 Wall balls 20/14
25 Vups
50 KBS 70/53
25 true pushusp
50 KB sumo DL 70/53
7 Rope climbs

Post W.O.D.

Couch stretch

Thursday 18 October

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Ring holds/inchworm

Kang squats

W.O.D

Ring muscle ups

18 min to complete
5rds
4 Muscle ups
8 Deadlift 225/155
50 DU
max Cal bike/row remaining time

Post W.O.D.

Roll glutes, chest stretch

Wednesday 17 October

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5/5 windmills+5/5 OHS single arm
PVC

W.O.D

Skill TGU

5 min AMRAP TGU 50/35 DB
rest 2 min

4rds
400m run
6/6 single arm PP 50/35 DB
12 Ball slams 40/30
10 Knees to elbows

Post W.O.D.

Roll lats/tricep stretch

Tuesday 16 October

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Banded warmup

W.O.D

Back squats 3x10 70%
SS 10 pullups


50 cal row/bike
35 DB hang squat cleans 50/35
50 cal row/bike

Post W.O.D.

Roll quads

Monday 15 October

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3x5/5 windmills+5/5 single arm OHS
PVC

W.O.D

13.1
17 min AMRAP
40 burpees
30 snatch 75/55
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps 210/120

Post W.O.D.

Roll lats and low back

Saturday 13 October

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W.O.D

16 min AMRAP
Teams of 2
7 Hang power cleans 135/95
7 Devil Press 50/35
40 Double unders
1 works 1 rests

Post W.O.D.


Saturday 13 October

Buy In

W.O.D

"Team dirty 30"
20 min AMRAP 1 wks 1 rests
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Post W.O.D.

Roll quads and low back

Friday 12 October

Buy In

W.O.D

Bar muscle ups skills!!

15 min AMRAP
10 Kettlebell Sumo Deadlift 2 KB 53/35**
10 Weighted Box Step Ups 1 KB 53/35*
3 Bar Muscle Ups

*Hold the KB however you want for the step ups
**May use DB 50/35 if there aren't enough KB but use KB if available :) - DB will be harder...

Post W.O.D.


Thursday 11 October

Buy In

400m run
Couch stretch
3x
10 wall squats
5/5 lat lunge
inchworm

W.O.D

Back squats 3x10 65%

3rds
400m run
15 Jumping squats(hands behind head
12 Push Press 50/35

Post W.O.D.

Roll quads

Wednesday 10 October

Buy In

W.O.D

Close grip bench Bench Press 3 x 10

4 Rounds: 1 Minute Max Reps of Each
Cal Bike
Toes to Bar
Burpee Box Jump overs 24/20
Rest 1 min

Post W.O.D.