All Workouts

Thursday 1 November

Buy In

Big lap
Pigeon stretch
Ankle stretch facing wall

W.O.D

15 min AMRAP

10 Burpee
10 Air squats

Post W.O.D.

Recovery lap
Roll quads and ITB

Wednesday 31 October

Buy In

Roll lats
Banded wall squat

W.O.D

"Zombie Apocalypse"

10-1

Man Maker 45/25
Toes to bar
Jumping lunges
Goblet squats 53/35
Power clean 135/95


Post W.O.D.

Roll quads
Pigeon stretch

Tuesday 30 October

Buy In

Banded ankle stretch
Mobilize internal shoulder rotation

W.O.D

3 Rounds

400m run
30 Pullups
30 Pushups
30 KBS 53/35

Post W.O.D.

Lacrosse ball hip flexor

Monday 29 October

Buy In

1 Box jump :15 on something higher than the WOD 3 min
Couch stretch
Floss Hamstrings
Lateral band shuffle

W.O.D

5 Rounds
5 Deadlift 275/190
15 Box Jumps 24/20

Post W.O.D.

Roll lower back
Roll Hamstrings

Friday 26 October

Buy In

Big lap
100 Double unders

W.O.D

"Fight gone band"
3 rounds

1 min max reps of each

Wall balls 20/12
Sumo Deadlift High pull 75/45
Box Jump 20
Push Press 75/45
Row (calories)
Rest

Post W.O.D.

Big lap for recovery
Remainder of time of mobility ankles up

Thursday 25 October

Buy In

30/20/30 bands
Lateral band walk

2 rounds of "Amanda" with bar

Ankle stretch facing wall

W.O.D

10 min to get to a max Front squat

"Amanda"

5 rounds

5 Squat clean 135/95
10 Push jerk 135/95
15 Deadlift 135/95

Post W.O.D.

Roll lower back
Lacrosse ball glutes

Wednesday 24 October

Buy In

1 box jump :15/4min
Banded couch
2 min bottom of goblet squat barefoot
Titanic stretch

W.O.D

10 min to get a max power snatch
10 min to get a max power clean
The remainder of the time to get a max Box jump and max set of pullups anyhow

Post W.O.D.

Roll lats
Roll hamstrings

Tuesday 23 October

Buy In


30 OHS with bands
Lateral band stretch
Lateral side step
Mobilize external shoulder rotation

W.O.D

"Nancy"

5 rounds
400m run
15 OHS 95/65

Post W.O.D.

Roll lower back
Roll hamstrings with bar

Monday 22 October

Buy In

Barbell complex
Lacrosse ball glutes
Lacrosse ball upper back

W.O.D

How strong are you when tired?

8 min AMRAP
7 Thrusters 115/75
5 Pullups

3 min rest

Deadlift 1,1,1,1,1,1,1

Post W.O.D.

Roll lower back
Roll hamstrings

Friday 19 October

Buy In

20 Snatch balance then
2 rounds of WOD with pvc

Mobilze internal rotation of shoulder

W.O.D

12 Rounds with 115/75

2 power snatch
2 OHS
2 snatch balance
2 Back squat

Post W.O.D.

Roll lower back
Internal and external shoulder rotation