All Workouts

Monday 29 April

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30/20/30 bands

Lacrosse ball glutes

W.O.D

Back squat

3-3-2-2-2-1-1-2
4x7@75%

Work up to singles at 90% then back off

Post W.O.D.

Roll quads

Friday 26 April

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Tabata Hollow rocks
Roll calves


W.O.D

Teams of 2

4 rounds

Each partner will wheel barrow across the gym then both will do 20 burpees on the first on round
Then run a big lap
2nd round
20 wallballs each
3rd 25 KBS each
4th 20 Toes to bar

You must each wheel barrow and then do the exercises together. You can't run until you are both ready to go.

Post W.O.D.

Lacrosse ball vmo

Thursday 25 April

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3 sets
Toes to bar
20 sec ring hold bottom
Perfect stretch

Double under skill work
Roll lats

W.O.D

60 Double unders
Then 4 Rounds
5 Man Makers 45/25
7 Knees to elbow
9 Sumo Deadlift high pull 105/70(from ground)
Then 60 Double unders

Post W.O.D.

Roll Hamstrings and Lats

Wednesday 24 April

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Big lap
Banded couch/Floss Hamstrings

Muscle up or pull up work 10 min

W.O.D

Deadlift 5RM 15 min

6 min AMRAP

3 Deadlift 275/185
6 Box jump 30/24

Post W.O.D.

Tabata hollow rock

Tuesday 23 April

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3 sets
30 double unders
5-15 pullups
15 sec top hold on rings

Titanic stretch

W.O.D

3 rounds
6 min AMRAP 4 min rest
500m row
15 Ring pushups
15 box jump overs
15 KB snatch 53/35 (from ground alt. arms:)
15 Thrusters 95/65

Post W.O.D.

Active recovery/roll lats

Monday 22 April

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1 Box Jump :15 4 min

Banded Couch stretch
Inchworm

Air squat -bounce out of bottom

W.O.D

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post W.O.D.

Shoulder internal rotation

Friday 19 April

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3 rounds of
"Cindy"

W.O.D

25 min AMRAP
"Bell ringer"
"Teams of 3"

4 TGU 53/35
12 KBS 53/35
10 Goblet squat 53/35

One person will run a lap while the other 2 alternate back and forth between the exercises. One person does a round, and the other rests. When the runner returns, they will take the place of one of the workers. Yes you are a worker twice:)

Post W.O.D.

Tabata ring hold alt top and bottom

Thursday April 18

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Handstand hold 20 sec
10 Ring rows
Perfect stretch

"Bully stretch"

TGU skill work 10 min

W.O.D

3 sets
5 on 3 off
10 Walking push ups
12 Slam balls 40/30
6 Power cleans 155/110

Post W.O.D.

Active recovery
Band pull parts

Wednesday April 17

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3 sets
10 wall squat
5-15 ring dips
10 pvc good mornings

Front rack stretch pvc

W.O.D

Front squat 3-3-3-3-3

7 min AMRAP

2,2/4,4/6,6/...
Thruster 115/75
Over the bar burpee

Post W.O.D.

Active recovery

Tuesday 16 April

Buy In

10 PVC OHS in front of wall/pole
5-15 Pullups (strict)
Inchworm stretch

W.O.D

"Partner DT"

5 Rounds

12 Deadlift 155/110
9 Hang power cleans 155/110
6 Push Jerks 155/110

Partner will hold the plank position while the other does a full rounds:)

Post W.O.D.

Roll hamstrings and lower back