All Workouts

Friday 19 April

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Banded couch+hamstring floss

W.O.D

Deadlift 3 EMOTMx8 min up to 80%
no bounce

3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20

Post W.O.D.

Roll glutes and low back

Thursday 18 April

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W.O.D

"Row 1k
15 Ball slams 40/30
7 HSPU
Row 750
15 Ball slams 40/30
7 HSPU
Row 500
15 Ball slams 40/30
7 HSPU
Row 250
7 HSPU
*All HSPU are to be done strict

Post W.O.D.

Tricep stretch

Wednesday 17 April

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CF symm
sampson
Glute bridges

W.O.D



Bar muscle/rope climb skills

3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout




Post W.O.D.

Roll quads

Tuesday 16 April

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Banded couch+Hamstring floss

W.O.D

"Happy birthday Steph!"
17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125

Post W.O.D.

Roll low back

Monday 15 April

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Banded warmup
Front rack mobility

W.O.D

Tempo Front squats 6x2
32X1 65-85%

""Pay your taxes""
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders
5/5 DB clean and Jerk 50/35(1DB)

Post W.O.D.

Roll quads/calves

Saturday 13 April

Buy In

W.O.D

Teams of 2
18 Minute AMRAP
Partner A:
4 Man Makers 50/35
8 Box Jumps
Partner B:
30 seconds Max Calorie Bike
Rest remainder of the time
Switch after each round of MM/BJ
Score = Calories plus rounds

Post W.O.D.


Friday 12 April

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Inchworm w/ mini bands
single leg bridges

W.O.D

Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop

800m run
then
3rds
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!

Post W.O.D.

Roll glutes and lower back

Thursday 11 April

Buy In

W.O.D

Muscle up skills

14.4 partner style

20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups

Post W.O.D.


Wednesday 10 April

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Du skills

W.O.D

Power snatch 2 EMOTMx3
rest 1 min
2 EMOTMx3
rest 1 min
2 EMOTMx3 heavy 2

11.1 ladder
12 min to complete
30 DU
10 Power snatch

75/55, 95/65, 115/75, 135/85/ 145/95, 155/105

Post W.O.D.

Roll lats and lower back

Tuesday 9 April

Buy In

3x
5/5 windmills
10/10 Russian twists

W.O.D

"Steven Segal"

5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min

Post W.O.D.