All Workouts

Tuesday 26 March

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Row/bike/run
Ultimate shoulder stretch

Toe to bar skill work 12 min

W.O.D

10 min AMRAP

7 Toes to bar
5 Power cleans 135/95
3 Over the bar burpees

Post W.O.D.

Active recovery-drills with pvc-coaches call

Monday 25 March

Buy In


Big lap

Lacrosse ball glutes

Squat skills session 10 min

W.O.D

Partner wod

8 Rounds

250m row/500m bike
7 Front squats 155/105

One works while the other rests

Post W.O.D.

Active recovery

Friday 22 March

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Run/Bike/Row

3 sets
10 wall squats
20 double unders

Banded couch
Floss Hamstrings
Lacrosse ball glutes

W.O.D

13.3

12 Minute AMRAP

150 wall balls 20/14 (girls 9ft tgt)
90 Double unders
30 Muscle ups

Post W.O.D.

Row 5 min easy!
Barbell roll quads

Thursday March 21

Buy In

3-5 min row or bike

Banded couch
Floss Hamstrings
Lacrosse ball glutes

1 max height wall ball every 15sec 4 min

W.O.D

Deadlift 5-5-5-5-5


Tabata Row
Score is distance in meters

Post W.O.D.

Roll hamstrings and lower back

Wednesday March 20

Buy In

5-15 Ring Push ups
Inchworm
Perfect stretch

OHS skill work and necessary mobility 20 min

W.O.D



10 min AMRAP

7 OHS 135/95
9 Knees to elbow

Post W.O.D.

Roll quads with bar

Tuesday 19 March

Buy In

3 sets
30 double unders
10 HSPU or 10 sec HS hold

Couch stretch
Ultimate shoulder

W.O.D

3 sets
3 min AMRAP 2 rest

7 Thrusters 135/95
10 pullups or 5 muscle ups

5 min Rest

5 min AMRAP
1k row+ max burpees over rower
or
2k bike+max burpees to ceiling

Post W.O.D.

Active recovery

Monday 18 March

Buy In

5/10 Muscle ups or pullups
L sit 20 sec
8 russian swing

W.O.D

Back Squat 3-3-3-3-3

12 min AMRAP

12 mn AMRAP
15 Wallballs 20/12
9 Toes to bar
6 Power cleans 145/100

Post W.O.D.

Active recovery
Roll hamstrings

Friday 15 March

Buy In

5 min
Dodgeball

Perfect stretch
inchworm

W.O.D

Partner WOD
1 min max reps of:
2xKB front squats 53/35
Toes to bar
Double unders
Jumping lunges
Ring Pushups
Wall walks

One person works while the other rest in the plank position

Post W.O.D.

Roll lower back

Thursday 14 March

Buy In

500m Row/1k bike/400m run

3 sets
5 box jump
10 PP PVC
10 PVC good mornings

Couch stretch

W.O.D

13.2

10 min AMRAP

5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box Jump 24/20

Post W.O.D.

Active recovery
Roll lower back

Wednesday 13 March

Buy In

Banded couch
Floss hamstrings

W.O.D

Front squat 3-3-3-3-3
Deadlift 3-3-3-3-3

Post W.O.D.

Roll hamstrings and low back