All Workouts

Monday 30 September

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30/20/30 bands

Banded wall squat


W.O.D

Front squat find 2rm in 10 min

Start clock
Row 1k/run800
3 rounds
12 Front squats 185/125
12 Pullups
At the 12 min Mark
100m sprint EMOTMx10

Post W.O.D.

Roll quads/calves

Friday 27 September

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Tabata hollow rocks

Snatch barbel complex

Titanic stretch

W.O.D

2 sets
10 min AMRAP
15 Overhead squats 155/105
15 Toes to bar
12 Overhead squats 155/105
12 Pullups
9 overhead squats 155/105
9 Wall walks
6 overhead squats 155/105
6 Muscle ups
3 over head squats 155/105
5 min rest

Post W.O.D.

Lacrosse ball biceps and deltoids

Thursday 26 September

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10 Strict pullups
Inchworm
3 wall walks

Roll QL

W.O.D

Work up to heavy clean and jerk

6x1 87%

Clean pulls 5x3 110%

Option B

5 Rounds
400m run
6 wall walks
25 Double unders

Post W.O.D.

Lacrosse ball deltoid

Wednesday 25 September

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3 sets
10 Ring dips or 15 sec hold
20 Double unders
10 Wall squats

Couch stretch
Floss Hamstrings

W.O.D

20 min of

30 sec max reps
Russian swings 70/53
Step ups 24/20
Push ups
Double unders

1k row for time/800m run

Post W.O.D.

30 Strict pullups
Roll lower back
Floss hamstrings

Tuesday 24 September

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10 Strict pullups
10 Wall squats
perfect stretch

Roll lats

W.O.D

Final countdown

10-1

Power clean and Jerk 155/105
Burpee
Knees to elbows

Post W.O.D.

Roll lower back

Monday 23 September

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10 Ring dips
Lateral lunge
Inchworm
20 Double unders

Lacrosse ball glutes

W.O.D

Front squat
2-2-2-2-2

5 sets
90 sec on/90 off
Sprint to short side and back
Max Front squats 165/115

Post W.O.D.

Roll calves

Friday 20 September

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4 Light TGU
10 Double unders
Sampson stretch

Banded shoulder

W.O.D

partner WOD
4 Rounds
6 Man Makers 45/25
8 TGU 53/35
10 Toes to bar

Partner will do single jump rope

Post W.O.D.

Sprints short side and back 30 sec rest after last finisher 5 sets

Remainder of class on Shoulder mobility

Thrusday 19 September

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Tabata Hollow rocks

Snatch complex

Roll lats

W.O.D

Work up to heavy Clean and Jerk
6x1 @85%
Clean Pull 3x10@ 110% clean

or
400m run
12 Pullups
15 Air squats
400m run
12 Pullups
12 Goblet squats
400m run
12 Pullups
15 Goblet squats
400m run

Post W.O.D.

Banded shoulder

Wednesday 18 September

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30/2030 Bands

Roll quads and chest
Thruster skill work

W.O.D

Conditioning test

Thrusters 95/65
Burpees

1 Thruster 1st min
2 burpees 2nd
3 Thrusters
4 Burpees
and so on until failure
Everyone will complete half of their last round until the last person is done:)

Post W.O.D.

30 Strict Pullups
Roll upper back

Tuesday 17 September

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3 sets
10 Strict pullups(wt if applicable)
20 Double unders
10 Wall squats

Roll lats

W.O.D


"Grace"

30 Power clean and Jerks 135/95

Sprints to short side 1 every :45x8


Post W.O.D.

Ring dip-30
Banded shoulder mobility