All Workouts

Tuesday 9 July

Buy In

30/20/30 Bands

Front Rack stretch
Lacrosse ball glutes

W.O.D

Front squat 5x2 85%
Back squat 3x10
Ring dips5x5

Post W.O.D.

Roll quads with bar

Monday July 8

Buy In

3 sets

7 Wall squats
8 Ring rows
84 single jump rope

Couch stretch

W.O.D

"Kim"

5 sets 4 min cap

200m run
20 Russian swings 70/53
15 Knees to elbows
10 Box Jumps 24/20
Rest 2 min

Post W.O.D.

Good Mornings 3x6
5 min Thoracic mobility

Wednesday 3 July

Buy In

1 Box Jump :15 4 min
Banded couch+ Hamstring floss

Work up to a set of 3-5 deadlifts with 20# more than you intend to use in the metcon

W.O.D

Nutrition challenge benchmark

3 Rounds
400m run or 500m row
12 Body weight deadlifts
21 Box Jumps 24/20

Post W.O.D.

Roll hamstrings and upper back

Tuesday 2 July

Buy In

3 sets
HS Hold :15 sec
Sampson

Roll lats

W.O.D

7 min AMRAP
500m row
Then
5 Power clean 135/95
10 weighted Step ups 45/25 DB

Rest 3 min

400m Run
Then
5 Push Jerk 135/95
10 Weighted step ups

Post W.O.D.

Ring dips 5x5 Total ROM, (shoulders below top of rings:)
Couch stretch

Monday 1 July

Buy In

3 sets
Broad jump down
Inchworm back

Lacrosse ball glutes

W.O.D

Back squat 3x10 70-80%

3 sets
1 min max Russian KBS 70/53
1 min max burpees
1 min max wall balls 20/12
rest 1 min

Post W.O.D.

Pull ups strict 5x5 ( go chest to bar before adding weight)

Friday June 28

Buy In

2 sets(Baby #2)
6 Pull ups
26 Air squats
13 Push ups

Floss Hamstrings

W.O.D

"Allison Jane"

Teams of 3

150 Burpee Box Jumps
Plank:)

One person must be running around the block with a sand bag. One person box jumps at a time. The third person rests in a plank.

Post W.O.D.

Roll calves

Thrusday June 27

Buy In

Big lap

Lateral band stretch
Front rack stretch

W.O.D

Front squat 5x5 80%
Good Mornings 3x6
Press 3x6

Post W.O.D.

Roll quads
Roll hamstrings

Wednesday 26 June

Buy In

Tabata med ball partner situps

3 sets
10 wall squats
Perfect stretch

W.O.D

5 rounds

5 Power clean 185/125
10 over the bar burpees
15 toes to bar
20 Russian KBS 70/53

Post W.O.D.

5x5 Strict pullups
Roll hamstrings

Tuesday 25 June

Buy In

5 min Double under practice

Roll quads

W.O.D

1 Round:6 minx3

500m row
25 Wall balls 20/12
20 Double unders
10 Deadlifts 75%

Post W.O.D.

5x5 Strict pullups
Roll upper back

Monday 24 June

Buy In

30/20/30 Bands

Banded couch
Floss Hamstrings

W.O.D

"Nancy"
5 Rounds
400m run
15 OHS 95/65



Post W.O.D.

Ring dips 5x5
Roll quads