All Workouts

Monday 8 October

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30/20/30 bands

Banded shoulder stretch
Banded ankle stretch

W.O.D

Front squat 3,3,3,3,3

"Fat Fran"
21-15-9
Thrusters
C2B pullups

Post W.O.D.

Roll quads
5 min Bottom of squat

Friday 5 October

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Tabata Hand stand hold

Internal Rotation
Couch stretch

W.O.D

3 Rounds

800m Run
10 HSPU
15 DB snatch 45/25
10 Pullups
10 Hang power cleans 135/95

Post W.O.D.

Roll lower back and Adductors
Roll calves on barbell

Thursday 4 October

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30/20/30 Bands (Airsquats, passthroughs ,OHS)

Roll lats
2 min Each ankle toes toward wall

W.O.D

OHS 5-5-5-5-5 E3M

10-1 Box jump overs 24/20
1-10 Front squat 165/110

Post W.O.D.

Roll Quads
Lacrosse ball Glutes

Wednesday 3 October

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1 box jump Every :15 for 4 min
Test ankle ROM 2
2 min Caveman squat with KB
Retest

2 Rounds or bar bear

W.O.D

Power snatch 3 EMOTMx6min
Power clean 3 EMOTMx6min

50 Ring Dips

Post W.O.D.

Shoulder internal rotation
Couch Stretch

Tuesday 2 October

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Couch stretch
Floss hamstrings
2 min ankle stretch facing wall
Mobilize internal shoulder rotation


W.O.D

3 Rounds

15 Man Makers 45/25
15 Pullups
400m run

$$$ Tabata hollow rocks

Post W.O.D.

Roll lats
Roll Quads

Monday 1 October

Buy In

5 min max double unders

30 OHS pvc banded
2 min Caveman squat barefoot with KB

W.O.D

Back Squat 5-5-5-5-5

10 min AMRAP

20 Double unders
10 Burpees
10m Broad Jump

Post W.O.D.

Roll lower back
2 min mobilizing each calf

Friday 28 September

Buy In

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

Buy In

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