All Workouts

Monday 20 August

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W.O.D

3 Position Snatch Every 3 Minutes x 6

1k Row/1.2 Bike
50 Dumbbell Snatch 50/35
1k Row/1.2 bike

Post W.O.D.


Saturday 18 August

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W.O.D

Teams of 3

6 Rounds
200m Run (all together)
20 Wall Balls 20/14
20 Single Arm DB Clean and Jerk 50/35
20 Ab Mat Sit Ups
5 Wall Walks

35 minute time cap

Everyone runs together each round, then reps are partitioned however you like. One person must hold a plank or wall sit the entire time the team is inside the gym. You can trade out with that person however you want. One person works, one person rests, one person wall sits or planks, everyone runs :)

Post W.O.D.


Friday 17 August

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3x
Sampson
Inchworm
10 wall squats

W.O.D

3x 10 close grip bench
8/8 DB single arm rows

25-20-15-10
15-12-9-6
DB Front squats 50/35
Chest to bar pull ups
50 Double Unders/round

Post W.O.D.

Roll calves and lats

Thursday 16 August

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W.O.D

3 x 5/5 TGU
15 GHD situps

15 min to complete the following:
200m slam ball run 40/30
20 slam balls
20 single arm push press 53/35
20 AKBS 53/35
20 Box jump overs 24/20
100m slam ball run 40/30
10 slam balls
10 single arm push press 53/35
10 AKBS 53/35
10 Box jump overs 24/20
Max Cal on Row or bike in remaining time:)

Post W.O.D.


Wednesday 15 August

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W.O.D

6x100m sprints alternate with a partner

6 min AMRAP rest 3 min x 2
1/1, 2/2, 3/3...
Bar facing burpees
Deadlift 185/125

Start over on round 2 and try and beat your score

Post W.O.D.

Roll glutes and low back

Tuesday 14 August

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W.O.D

Back squat 3x7 75%

15 min AMRAP
16 Overhead Lunge 53/35 KBx1
8 Toes to bar
16/12 cal row/bike

Post W.O.D.


Monday 13 August

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W.O.D

Rope climb skills

3 Power clean EMOTM x 8

800m run
12 power cleans 155/105
3 rope climbs
600m run
8 power cleans 155/105
2 Rope climbs
400m run
4 power cleans 155/105
1 Rope climb

Post W.O.D.

Roll low back and lats

Saturday 11 August

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W.O.D

Review: Bar Muscle Ups

4 Rounds for Time
2 Bar Muscle Ups
10 Slam Balls 40/30
20 KB DL 75/53
30 Cal Row/Bike
Shuttle Sprint 25m

Post W.O.D.


Friday 10 August

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W.O.D

Tempo Front Squats (3,2,1) @70% 5 x 5 sets

FRAN
21-15-9
Thrusters 95/65
Pull-Ups

Post W.O.D.


Thursday 9 August

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W.O.D

Skill work on Toes To Bar
Barbell cycling

Partner Chipper
Big Lap
100 Double Unders
75 Power Clean & Jerk 115/75
50 Barbell Facing Burpees
25 Toes to Bar
Big Lap

Post W.O.D.