All Workouts

Friday 28 September

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800m run

Banded ankle stretch
Mobilize internal rotation of shoulder

W.O.D

Partner WOD

100 Knees to elbows
100 box jumps 24/20
100 Power snatch 75/45
100 Jumping lunges
100 Burpee wall balls

Post W.O.D.

Couch stretch
Roll quads

Thursday 27 September

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1 wall ball every 15 sec 3 min.
Lateral band walk
Couch stretch
Floss hamstrings

W.O.D

Deadlift 3,3,3,3,3
2 max distance broad jumps after each set 15 min cap
HSPU 20 any way

1k row for time

Post W.O.D.

Roll lower back and Hamstrings

Tuesday 25 September

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10 Double unders ever 30 sec 5min
20 Dead hang pull ups

3x30 sec bar hangs palms in
Couch stretch

W.O.D

15 Min AMRAP

400m Run
10 Toes to bar
10 DB shoulder to overhead 45/25

Post W.O.D.

Roll lats
Roll calves

Monday 24 September

Buy In

30/30 Air squats/ OHS pvc banded

Mobility

Banded Shoulder stretch

W.O.D

10-1
1-10
OHS 135/95
Lateral box Jump overs 24/20

On the Jump overs, you will stand on one side of the box and jump to the side onto the box and then jump off to the other side.

Post W.O.D.

Stretch and roll quads

Mobilize internal rotation

Friday 21 September

Buy In

20 Dead hang pullups
30 OHS pvc
Couch stretch
Floss Hamstrings

W.O.D

Deadlift 5,5,5,5,5

Press 5,5,5,5,5

Max effort 800m run

Post W.O.D.

Roll lower back and hamstrings

Thursday 20 September

Buy In

20 Dead hang pull ups

Couch stretch
Roll lats

W.O.D

"Ellis"

10-8-6-4-2 TGU 53/35
40-30-20-10 Jumping Lunges
10-8-6-4-2 DB Snatch 45/25
200m Run

Post W.O.D.

Roll lower back
Roll Quads

Wednesday 19 September

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10 Double unders EMOTMx5
30 OHS PVC banded
Lacrosse ball glutes
Front rack stretch

W.O.D

Front Squat 3,3,3,3,3 E3M
2 High box Jumps/set

21-15-9 Back Squat 135/95 From Ground :)
8-6-4Wall walks

Post W.O.D.

Roll VMO with bar
Roll lower back

Monday, August 6

Buy In

• 20 strict pullups
• Lateral band walk

Mobility
• Couch stretch
• Floss Hamstrings

W.O.D

• Deadlift
• 5-5-5-5-5
• 2 max height wallballs after each set. 1 round every 3 min

Post W.O.D.

• Roll lower back and hamstrings

Tuesday, August 7

Buy In

20 Ring rows with a 2 sec pause at top
30 OHS with pvc
Lateral band walk
Mobility
Couch stretch

W.O.D

Partner WOD
3 Rounds
Run/Bike/Row 400m/1k/500m
Max rep OHS 75/45
One person runs while the other squats. Your score is your total combined reps.

Post W.O.D.

Roll quads and ITB
Post reps to Facebook