All Workouts

Friday 20 April

Buy In

400m run
3x Sampson+lat lunge+T-spine ext
3x
7 snow angel
7/7 Windmill
7 pvc OHS

W.O.D

2 PS+OHS Every 75 secx7 sets

Teams of 2

15 min AMRAP
1/1, 2/2, 3/3, 4/4...
Sqt snatch 135/95
Burpee box jump overs 24/20

Post W.O.D.

Roll glutes and low back

Thursday 19 April

Buy In

Rowing skills
Tabata planks
couch stretch

W.O.D

"Kipping pullups skills

"Rowing Cindy"

20 min AMRAP
5 Pullups
10 Pushups
15 Air squats
20 cal row/bike

Post W.O.D.

Roll lats and quads

Wednesday 18 April

Buy In

DU skills
Lat openers
KB windmills

W.O.D

3 sets
Clgr Bench 10-70%
DB rows 8/8

100 DU
3rds
12 DB PP 50/35
12 Vups
12 slam balls 40/30
12 ring dips
Then 100 DU

Post W.O.D.

Tricep stretch
roll calves

Tuesday 17 April

Buy In

Tabata HS hold alt w/ hollow rocks
HS skills

W.O.D



4 SumoDeadlift EMOTMx8 min 60-80%

3 min AMRAP rest 1 minx4
8 cal/Row bike
8 SDHP-KB 70/53
4 HSPU

Post W.O.D.


Monday 16 April

Buy In

Banded warmup
Front rack mobility
10 sec front squats w/ bar

W.O.D

Front squat find 1rm

Happy Birthday Swolters!
Big lap
37 Front squats 135/95
37 KTE
37 Cal row/bike

Post W.O.D.

Roll quads!!!!!

Friday 13 April

Buy In

"400m run
perfect stretch
Banded warmup
lat lunge w/ pause at bottom

W.O.D

Good mornings 3x8+10 strict pullups/rd

"Dynamic Duo"
teams of 2
4rds each
25 wallballs 20/14
25m suicide sprint
1 person works 1 rests

Post W.O.D.

couch stretch or quad roll

Thursday 12 April

Buy In

Dbl under skills
3x
7 snow angles
7 PVC windmills
7 PVC OHS

W.O.D

1 Rep Max Push Press!

"""Racehorse""
4rds
12 KBS 70/53
12 Push press 115/75
12 box jump overs 24/20

Post W.O.D.

Lat smash+calve roll

Wednesday 11 April

Buy In

Tabata hollow rocks/superman
TTB skills
pigeon stretch

power clean+2 FS EMOTMx7 up to wod wt

W.O.D

"""Jail break""
5 min AMRAP
21 cal bike/Row
21 TTB
21 FS 135/95
Rest 3 min
5 min AMRAP
15 Cal bike/Row
15 TTB
15 FS 155/110
3 min rest
5 min AMRAP
9 cal bike/Row
9 TTB
9 FS 185/125

Post W.O.D.

Roll quads!

Tuesday 10 April

Buy In

DBl under skills

W.O.D

3x
4/4 TGU
10 strict pullups


""Hamster wheel""
12 min AMRAP

5/5 DB hang clean and Jerk 50/35
10 burpees over DB
30 DU

Post W.O.D.

Chest stretch, roll calves

Monday 9 April

Buy In

3x
Sampson
lat lunge
10 Wall squat

W.O.D

4 sets
5 sumo Deadlift 70% deadstop
8/8 BSS

""Run and Gun""
800m run
25 Ring pushups
400m run
15 Ring pushups
200m run
5 ring pushups

Post W.O.D.