All Workouts

Monday 16 September

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30 Banded OHS facing wall
40 Double unders

Couch stretch
Roll lats

W.O.D

OHS 5-5-5-5-5

"Helen"

3 rounds
400m run
21 American KBS 53/35
12 Pullups

Post W.O.D.

Roll upper back and quads

Friday 13 September

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3 sets
10 wall squats
20 double unders
30 sec Hollow rock

Front rack stretch
Floss Hamstrings

W.O.D

1 Round : 3minx5 sets
5 Power cleans 205/135
30 Double unders
15 Toes to bar

200m Sprint every 2 minx4 sets

Post W.O.D.

Roll Hamstrings and lower back

Thursday 12 September

Buy In

Snatch bar complex

Roll chest and quads with bar

W.O.D

Shooters choice

Work up to heavy Snatch
6x1 80%

5x3 Clean Pulls

Or

18 min AMRAP
400m run
10 Jumping Lunges
20 double unders
10 Russian swings 70/53

Post W.O.D.

25 Strict pullups

Roll hamstrings

Wednesday 11 September

Buy In

1 Box jump :15 4min

Roll QL and chest with bar

W.O.D

"Coe"

10 rounds for time

10 Thrusters 95/65
10 Ring pushups

Sgt. Coe was killed by an IED in Iraq April 27 2010. Let us never forget 9/11/01

Post W.O.D.

Roll triceps and deltoids

Tuesday 10 September

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30/20/30 bands

Titanic stretch
Lacrosse ball glutes

W.O.D

Snatch push press+Overhead squat max

21-15-9
OHS 135/95
DB burpee deadlifts 45/25

Post W.O.D.

Roll lower back and quads

Monday 9 September

Buy In

3 sets
30 Double unders
10 Strict pullups

Banded ankle mob

W.O.D

3 rounds
1 min Max Russian swings 70/53
1 min Max Goblet lunges 70/53
1 min Max abmat situps
1 min Double unders
1 min Max Wall balls 20/12
1 min Rest
Score is max reps

Post W.O.D.

Ring dips 30-50 reps based on ability level

Lacrosse ball deltoid

Friday 6 September

Buy In

Partner plank patty cake on tabata

Lateral band stretch

W.O.D

Happy birthday Kristan Kaine!!!!

46 Russian KBS 70/53
46 Thrusters 75/45
46 Pushups
46 Back squats 75/45
46 sit ups
46 wall balls 20/12

Post W.O.D.

Pullup dip complex
Shoulder mobility

Thursday 5 September

Buy In

Tabata Plank holds

Snatch barbell complex

Banded shoulder stretch

W.O.D

Snatch Work up to max 10 min

4x2 85%

Snatch DL Pause above knee
4x2 120%

Or

5 Rounds
400m run
25 pushups
25 Abmat situps

Post W.O.D.

KBS 10 EMOTMx7 hold hollow rock remainder of minute

Lacrosse ball glutes

Wednesday 4 September

Buy In

Tabata hollow rocks

Couch stretch

W.O.D

Push Press 2-2-2-2-2

10-1
Shoulder to overhead 115/75
Burpees

Post W.O.D.

Pull up dip complex(5x5) each

Tuesday 3 September

Buy In

400m run
30/20/30 bands

Front rack stretch

W.O.D

Front squat 2-2-2-2-2 Find 2 RM

5 Rounds
5 Power clean 185/125
12 Goblet lunges 53/35
25 Dbl unders

$$$800m run for time

Post W.O.D.


Roll quads