All Workouts

Monday 10 December

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KB Waiter hold 3x30sec
Couch stretch
20 Pullups AHAP

W.O.D

"Sasquatch"
12 min AMRAP
3 right Arm kettlebell snatch 53/35# (from ground :)
6 goblet squats
3 left arm kettlebell snatch
6 goblet squats

Tabata Hollow rocks

Post W.O.D.

Roll lower back

Friday 7 December

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3x5 Zotts press
3x5L/5R KB windmills
Lacrosse ball Glutes

W.O.D

"DT"

5 Rounds

12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerk 155/105

Knife Sharpining

10 min EMOTM
Odds 30 Double unders
Even 5 Muscle ups or 10 Pullups

Post W.O.D.

Roll lower back
Roll Chest with bar

Get ready for the Christmas party!

Thursday 6 December

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zotts press 3x5
Ultimate shoulder stretch

W.O.D

"Press On My Wayward Son"
Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Post W.O.D.

Roll lower back and biceps

Wednesday 5 December

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Scap pullups 3x5
Lacrosse ball glutes

W.O.D

3 Power cleans EMOTM 5 min

Back squat 5-5-5-5-5

30 Pullups AHAP

Post W.O.D.

Roll quads
Couch stretch

Tuesday 4 December

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20 Dead hang pullups
Couch stretch
Floss hamstrings
Ultimate shoulder stretch

W.O.D

"Wobble, Wobble, Now Won't You Shake It, Shake It"
3rds
15 squat clean thrusters 115/80#
800 m run

Post W.O.D.

Roll quads and biceps

Monday 3 December

Buy In

zotts press 3x5
Burgener warmup
Ultimate shoulder stretch

W.O.D

"O'Doyle Rules!"
Partner Workout
Lift 75000# for guys and 5000# for ladies and those scaling-3000# for ladies scaling Ground to Overhead anyway how
Once the weight has been completed partners race to the pullup bar, first to 50 wins, loser does 5 burpees for every pullup they are beaten by once they finish their 50 pullups

Post W.O.D.

Roll lower back and quads

Friday 30 November

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3x8 Scap pullups
3x5 Zotts press
Lacrosse ball glutes

W.O.D


"Richard Simmons"
50 airsquats
10 push press 45/36#
40 airsquats
20 pp
30 airsquats
30 pp
20 airsquats
40 pp
10 airsquats
50 pp

Post W.O.D.

Roll quads and lats

Thursday 29 November

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Lateral band walk 30L/30R
Couch stretch
Floss hamstrings

W.O.D

"Did You Just Shart?"
deadlift 5-5-3-3-3-2-1-1

volume training 12 mins deadhang pullups, choose 1, 2, or 3 reps and stick with it
volume training 12 mins hspu

cashout---tabata L-sit on rings

Post W.O.D.

Roll lower back and Hamstrings

Wednesday 28 November

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Banded shoulder stretch
HS hold 3x20 sec

W.O.D

20 Min AMRAP

4 Muscle ups
6 OHS 135/95
9 Burpees

4 Muscle ups=8 Pullups (for this wod)

Post W.O.D.

Roll lower back and lats

Tuesday 27 November

Buy In

Roll lats
Lacrosse ball glutes
Bent over rows with bar 3x8

W.O.D

"Mano y Mano"

1 Rep each of: 185/125

Deadlift
Squat clean
Front squat
Jerk

One person will get through the complex as many times as they can while the other runs 400m. You have until your partner gets back to get as many rounds as possible! Beat your partner!

Post W.O.D.

Roll lower back and hamstrings