All Workouts

Monday 14 October

Buy In

3 sets
10 Wall squats
10 Ring dips
20 Double unders

Couch stretch

W.O.D

Front squat 4x7

7min AMRAP
7 Thrusters 75/45
7 ball slams 40/30
rest 3 min
5 min AMRAP
7 Thrusters 75/45
7 ball slams 40/30

Post W.O.D.

Mash quads

Friday 11 October

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Tabata plank partner patty cake

Shoulder internal rotation

W.O.D

12 Min AMRAP
8 TGU 53/35
6 Strict Pullups
10 Box Jumps 24/20

Partner must get max Burpee wallballs. Your score is number of wall balls
Rest 5 min repeat for 8 min

Score is you overall total burpee wallballs

Post W.O.D.


Thoracic mobility

Thursday 10 October

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Snatch complex

roll chest with bar

W.O.D

Snatch Heavy single then 6x1 87%

Clean pull 6x1 87%

Or

4 rounds
5oom row
400m run
1k bike

Post W.O.D.

Roll lats

Wednesday 9 October

Buy In

3 sets
20 wall squats
30 double unders
10 pvc sotts press

Mash quads

W.O.D

Find 2 rm back squat in 12 min

3 rounds
20 Front squats 155/110
7 Muscle ups

Post W.O.D.

Mash quads

Tuesday 8 October

Buy In

15 sec Handstand hold
20 double unders
Broad jumps

Couch stretch
Hamstring floss

W.O.D

Power clean EMOTMx10

4x400m repeats 1 every 5 min

Post W.O.D.

Roll calves

Monday 7 October

Buy In

3 sets

10 Strict pullups
10 sec ring hold
Sampson stretch

Titanic stretch

W.O.D

Snatch Push press +OHS 5x5

10-1
Toes to bar
Shoulder to overhead 155/110

Post W.O.D.

Rest of class shoulder mobility

Friday 4 October

Buy In

3 sets
10 ttb
20 double unders
Inchworm

W.O.D

partner WOD

Score is max wall balls and max rounds of

1 power clean 225/135
1 round of cindy

One does wall balls while the other does
the wod. Switch whenever you want:)

Post W.O.D.

Roll lower back and biceps

Thursday 3 October

Buy In

4 min
:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Snatch complex
Roll chest with bar

W.O.D

Clean and Jerk heavy single
6x1 87%

5x3 clean pulls 110%

"Championship Helen"
5 rounds
400m run
21 KBS
12 Pullups

Post W.O.D.

Roll quads with bar

Wednesday 2 October

Buy In

10 Wall squats
10 ring dips or 15 sec hold
Inchworm

Front rack stretch

W.O.D

1 Round every 2 minx16 min
5 Squat cleans 135/95
7 burpees

Rest 3 min
1 mile for time

Post W.O.D.

Barbell roll quads

Tuesday 1 October

Buy In

1 Box jump:15/4 min

Banded couch+Hamstring floss

W.O.D

Deadlift 12 min to find 2 rm

Start clock
5 Rounds
12 SDHP 115/75
12 PJ 115/75

15 min Mark 10 Russian swings EMOTMx7 min

Post W.O.D.

Roll lower back and hamstrings