All Workouts

Tuesday March 10

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W.O.D

"Six Flags"
25 min AMRP
200m run
30 Double Unders
3 Power Snatches
*Build in weight each round start at 60%(no more than 5-10lb jumps/rd

Rent
3x10 Chin ups
3x15 GHD situps

Post W.O.D.


Monday March 9

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W.O.D

DB bench press 3x10

"Overkill"
21-15-9:
Double Dumbell Power Cleans (50/35)
Box Jump Overs (30/24)
Double-Dumbbell Front Squats (50/35)
Toes to Bar

Rent
3x20 sec ring hold
3x30 sec hollow rock

Post W.O.D.


Friday March 6

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5 min AMRAP
50/35 Cal bike/row buy in
max rds
12 Deadlift 225/155
12 Pullups

rest 3 min

5 min ARMAP
50/35 cal bike/Row
max rds
9 Deadlifts 275/185
9 Chest to bar pullups

3 min rest

5 min AMRAP
3rds
6 Deadlifts 315/205
6/4 Bar Muscle ups
max Cal in remaining time:)

Rent
3x8/8 windmills w/ wt
3x 8/8 sidebends w/ KB

Post W.O.D.


Thursday March 5

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W.O.D

Handstand Push ups 5x5 or 3x10 seated DB press

3rds
400m run
20 KBS 70/53
10 Ring pushups

Rent
3x
10 strict pullups
20 sec hollow hold on GHD

Post W.O.D.


Wednesday March 4

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W.O.D

3ds
12 TTB
10 Power clean and Jerk 115/75
50 DU

3rds
9 TTB
6 Power clean and Jerk 155/105
50 DU

Rent
3x15 back ext
and or
spend 15 min on cardio machine of choice

Post W.O.D.


Tuesday March 3

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W.O.D

FS 1rm!

12 min ARMAP
20 Wallballs
100m run
12 Pushups
100m run

Rent
3x15 GHD situps
3x 5/5 handstand shoulder taps

Post W.O.D.


Monday March 2

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W.O.D

Power snatch 5 every 2 minx10 min

3rds
500 Row
14 DB Clean and Jerk
1 Rope Climb

Rent
3x10 strict pullups
3x1 min hollow rocks

Post W.O.D.


Saturday 29 February

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W.O.D

"Buddy Lee"

Teams of 3
25 min AMRAP
150 Wallball buy in
Then
18/12 HSPU sub seated DB press
200m run together
60 DB snatch 50/35
200m run together
300 DU
200m run together
150 Abmat situps

Post W.O.D.


Friday February 28

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Bar muscle up skills!

7 min AMRAP

"The Patriot"
7 Deadlift 225/155
25 Air squats
4 Bar muscle ups

rest 5 min

7 min AMRAP
14 KBS 70/53
14 Goblet Lunges
3 Bar Muscle ups

Post W.O.D.


Thursday February 27

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" 5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible


"Refrigerator Perry"
12 min AMRAP
8 DBall over shoulder
30 DU
SOL carry 50/35
30 Du

Post W.O.D.