All Workouts

Saturday 23 June

Buy In

W.O.D

Teams of 2
15 min AMRAP
100 Du buy in
30 DB snatch 50/35
30 DB Front rack lunges 50/35
30 abmat situps
200m sprint together

Post W.O.D.

Roll calves

Friday 22 June

Buy In

Banded warmup

W.O.D


6 min AMRAP
50 Wall balls
Then max rds of
40 DU
10 Deadlifts 185/125
Rest 3 min
6 min AMRAP
50 Wall balls then max rds of
40 Du
10 DL 225/155
rest 5 min
1 mile run

Post W.O.D.

Roll glutes and low back

Thursday 21 June

Buy In

3x
5/5 windmills
7 snow angels
15 sec bar hang

W.O.D

Close grip bench find 3rm

15 min AMRAP
20/15 cal row
10 DB push Press 50/35
Statue of liberty carry 25m
10 DB push Press
Statue of liberty 25m

Post W.O.D.

Titanic stretch

Wednesday 20 June

Buy In

3x
10 wall squats
spiderman
5/5 lat lunge

Front rack mobility

W.O.D

Front squats find 5rm

21-15-9
Front squats 155/105
C2B pullups

Post W.O.D.

Roll quads

Tuesday 19 June

Buy In

W.O.D

Toes to bar skills

1-10
1/1/1, 2/2/2, 3/3/3...
Ball slams 40/30
Box jump overs 24/20
Toes to bar

Post W.O.D.

Roll lats and calves

Monday 18 June

Buy In

400m run
Banded couch+hamstring floss

W.O.D

1 RM power clean
3EMOTMx3 min up to 75%
Rest 1 min
2 EMOTMx3 min up to 85%
Rest 1 min
1 EMOTMx8 min to hit a 1rm

3rds
400m run
15 KBS 70/53
15 True pushups

Post W.O.D.

Roll lower back

Saturday 16 June

Buy In

W.O.D

25 min AMRAP

800m run w/ a partner
40 bar facing burpees
30 Deadlifts 135/95
800m run w/ partner

Post W.O.D.


Friday 15 June

Buy In

Tabata Russian twists
Banded couch+hamstring floss

W.O.D

Deadlift 2 EMOTM 70-80%x10

DU skills

12 min AMRAP
5 man makers 50/35
25 DU

Post W.O.D.

Roll calves

Thursday 14 June

Buy In

3x
Arm bar stretch
snow angels
10 wall squats

W.O.D

3x
10 close grip bench
10 pullups

Rope climb skills

3rds
20 DB snatch 50/35
3 rope climbs
12 Box jump overs 24/20

Post W.O.D.

Roll lats and chest

Wednesday 13 June

Buy In

500m row
30/20/30
Front rack mobility

W.O.D

"Front squats
5-3-1
5-3-1 Try and go up each set

Row 1k
50 burpees

Post W.O.D.

Roll quads