All Workouts

Wednesday 21 August

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3x
sampson
Inchworm
Wall squat

W.O.D

Back squat 6-4-3-2 75%-90%

3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs

Post W.O.D.

Roll glutes

Tuesday 20 August

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alt HS hold/hollow rock

W.O.D

Seated DB press 3x10 or HSPU 5x5 strict

""7 Layer Cake""
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS 70/53
40 DU

Post W.O.D.

Roll low back

Monday 19 August

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W.O.D

1rd every 3 min x 27 min

1: Run 400m
2: Bike .6
3 Row 500m


Post W.O.D.

Roll quads

Saturday 17 August

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W.O.D

Teams of 3
"1 up"

25 min AMRAP
150 Abmat situp Buy in

60/45 Cal Bike
60 DB power snatch 50/35
60 OH DB lunges 50/35
120 Wall Balls 20/14


Post W.O.D.


Friday 16 August

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Hamstring floss

W.O.D

3's Company

5 min AMRAP
600m run
max rds
12 DB Step up 1x 50/35 24/20
12 Deadlift 185/125
rest 3 min
400m run
max rds
14 DB step up
8 Deadlift 225/155
Rest 3 min
200m riun
max rds
16 DB step up
6 Deadlift 275/185


Post W.O.D.

Roll lower back

Thursday 15 August

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3x
10 sec bar hang

W.O.D

Ring Muscleups

"Muscle Man"
10-1
Front squats 155/105
Bar facing burpees
2 Ring MU/rd

Post W.O.D.

Couch stretch

Wednesday 14 August

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Front rack mob

W.O.D


Push Press cycling skills

8 min AMRAP
7 Box Jump overs 24/20
7 KBS 70/35
7 Push Press 135/95
2 Wall walks
rest 4 min
2 sets

Post W.O.D.

Roll lats

Tuesday 13 August

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3x
10 wall squats
Sampson
inchworm

W.O.D

"3x
Back rack lunges 10/10
SS 10 strict pullups


500m row
12 Ring pushups
25 Jumping squats
400m run
12 Ring dips
25 Jumping lunges
6. Bike
12 HSPU
25 Air squats



Post W.O.D.

Roll quads

Monday 12 August

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3x
5/5 banded press
5/5 windmills
snatch skills

W.O.D

"3 Power snatch EMOTMx3 rest 1 min

2 Power snatch EMOTMx3 min rest 1 min

1 Power snatch EMOTMx7 heavy single

Open wod 11.1
10 min amrap
30 DU
15 Power snatch 75/55

Post W.O.D.

Roll calves

Saturday 10 August

Buy In

W.O.D

"Team Bar Fight"

Teams of 3
150/100 Cal Bike/Row
200 DU
60 Hang power cleans 155/105
200 DU
60 DB Thrusters 50/35
150/100 Cal bike/Row



Post W.O.D.