All Workouts

Wednesday 26 June

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Windmills+KB bottom up press

W.O.D



""Pharmacy""
15 min AMRAP
5 C2B pullups
7 DB Push Press 50/35
9 Ball slams 40/30
50m Sol Carry 50/35

Post W.O.D.

Roll lats

Tuesday 25 June

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Rowing skills
Roll quads

W.O.D

Back squat 5x5 add 5lbs from last week

""Escape From Wonderland""
3rds
75 DU
50 Air squats
35/25 cal row/Bike

Post W.O.D.

Couch stretch

Monday 24 June

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W.O.D

"Rush Hour"

400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
7 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
5 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps
3 HSPU

Post W.O.D.


Saturday 22 June

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W.O.D

"Farewell Sara D"

Teams of 3
100/70 Cal bike
150 Wallballs 20/14
150 Dbl unders
100 Burpees
150 Dbl unders
75 DB Push Jerk 50/35
150 Dbl unders
100/70 Cal bike

Post W.O.D.


Friday 21 June

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Banded couch+hamstring floss

W.O.D

3 Deadlift EMOTMx8 min up to 80-85%

""Joker""
1-10 DL 225/155
10-1 TTB

Post W.O.D.

Roll adductors and low back

Thursday 20 June

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T-spine roll
Bottom up KB press
Perfect stretch

W.O.D

"5 Press+5 Push Press 4 sets

""Gut Check""
3rds
400m run
20 Ball slams 40/30
20 Wall balls 20/14

Post W.O.D.

Roll glutes and low back

Wednesday 19 June

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Snatch skills

W.O.D

"Hang Power snatch+Power snatch EMOTMx9 min

""High Heels""
15 min AMRAP
12 DB Lunges 50/35
30 DU
5 Power snatch 95/65-add wt each round until you can't) score is wt+rds)

Post W.O.D.

Roll calves/piriformis

Tuesday 18 June

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Pull aparts
Bottom up KB press
Kipping swings

W.O.D

Bar Mu skills

""Chest hair""
EMOTMX24
1: Row 15/12
2:4 Bar muscle ups(scale 7 Strict pullups)
3: Bike 15/12
4:15 Abmat situps

Post W.O.D.

Roll lats

Monday 17 June

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Banded warmup

W.O.D

Back squat 5x5 75%

""The Good Life""
21-15-9
DB front squat 50/35
KBS 70/53
Ring pushups

Post W.O.D.

Roll quads

Saturday 15 June

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W.O.D


"Money Ball"
In Teams of 3, with a 30:00 Time Cap:
Big Lap Slamball run 40/30
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15')
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
Big Lap Slam ball run 40/30

Post W.O.D.