All Workouts
Friday 22 February
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Tspine mob3x
5/5 windmills
5/5 single arm OHS
10 PVC sotts press Front rack
W.O.D
"TTB skills4rds
400m run
15 Push Press 95/65
15 TTB
15 Pushups
Post W.O.D.
Banded tricep stretchThursday 21 February
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3x7 YTA
10 pvc ohs
10 kang squats
W.O.D
25 min AMRAPRow/bike 15/12 cal
2 Power snatch+2 OHS
Start at 50-60%, go up 5-10lbs each round as far as form dictates"
Post W.O.D.
Roll low backWednesday 20 February
Buy In
Alt Tabatahollow rock/HS hold
Front rack mobility
W.O.D
2 Power clean+3 Front squat E90 secx721-15-9
Front squats 155/105
12-9-6 Strict Pullups
9-6-3 strict HSPU
Post W.O.D.
Roll quads/tricep stretchTuesday 19 February
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DU skills3x
10 banded squats
10 banded good mornings
W.O.D
Deadlift 5rm12 min AMRAP
30 Dbl unders
10 Lunges 2x50-1 OH 1 FR
30 DU
10 Lunges 2x50 Opposite hand position as 1st set
30 DU
10 burpees lat over DB
Post W.O.D.
Roll glutes and low backThursday 14 February
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3x30 sec banded shoulder
7 YTA
7 kang squats
W.O.D
Hang power snatch+Power snatch+OHS+snatch E90 secx85rds
50 Du
50m slam ball bear hug carry
7 Hang Power snatch 60%
Post W.O.D.
Roll latsWednesday 13 February
Buy In
Bike 45 secBar hang
Jump rope 45 sec
W.O.D
""Nast girls on the run""3rds
400m run
50 air squats
7 Muscle ups
10 Hang power cleans 135/95
Post W.O.D.
Tricep stretchTuesday 12 February
Buy In
3xSampson
inchworm
10 wall squat
W.O.D
5 DL 75%+5-10 from last week+10 heavy goblet squatsTeams of 2
15 min
5/5 DB snatch 50/35
8 burpee box jump overs 24/20
1 must do a whole round then the other does a full round.
Post W.O.D.
Roll glutes and low backMonday 11 February
Buy In
3x5/5 windmills
8 Banded ER
W.O.D
Power clean+3 Push Jerk EMOTMx88min AMRAP
50m run
5 push Jerk 135/95
8 TTB
rest 4 min
8 min AMRAP
50m run
5 push jerk 115/75
8 TTB
Post W.O.D.
Roll lower backFriday 8 February
Buy In
3xbike/row 45 sec
10 tspine ext
10 banded squats
Roll glutes+3x10 pvc sotts press
W.O.D
2 Power clean and Jerks EMOTMx8""Megatron""
3rds
50 wallballs 20/14
10 Clean and Jerks 135/95
Post W.O.D.
Roll quadsResources
