All Workouts

Friday 16 August

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Partner med ball toss

3 sets
10 wall squats
inchworm
Broad jump

Banded couch stretch

W.O.D


Partner WOD

15 min AMRAP

7 sets of
1 KBS 53/35 (overhead)
1 Goblet squat
2 Goblet Lunges

The other person will get as many burpee wall balls as possible:)
Your score is total number of burpee wall balls

Post W.O.D.

Pull ups/Ring dips
30 of each AHAP

Thursday 15 August

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With bands
3 sets
10 air squats
10 sotts press pvc

Banded shoulder

W.O.D

Find 1RM snatch

4x2 Snatch DL>100%max snatch halt 2 sec above knee

Post W.O.D.

Good mornings 3x6
Roll lower and upper back

Wednesday 14 August

Buy In

1 Box jumps :15 sec 4 min

Banded couch+Hamstring floss

W.O.D

2 Power cleans EMOTMx6 min

3 Rounds
5 Muscle ups
10 Power cleans 135/95
16 Jumping Lunges
200m Run

Post W.O.D.

5 min Upper extremity mobility

Tuesday 13 August

Buy In

30/20/30 Bands

Banded shoulder

10 min OHS skill work

W.O.D

"Nancy"
5 Rounds
400m run
15 Overhead squats 95/65

Post W.O.D.

Ring dips 5 max sets w/ weight or 25
Roll upper back

Monday August 12

Buy In

400m run
Tabata Hollow rocks
Banded shoulder +Hamstring floss

W.O.D

1 Round every 6 minx4
400m run
5 Wall walks
10 Burpees over the Kettlebell
15 Heavy Russian swings 70/53

Post W.O.D.

Pullups 5 max sets with weight or 25 total

Roll lats

Happy birthday to Clint (WOD courtesy of Stu)

Buy In

Run/Row/Bike
Banded Shoulder

W.O.D

30 Min AMRAP
30 TGU 53/35#
30 PP 115/75#
30 TTB
30 HSPU
30 Hang Squat Cleans DB 45/30#
30 Snatch 115/75#
30 Jumping Lunges (2ct)
30 CTB pull-ups
30 KBS 53/35#

At 8:11 into the WOD stop and do 811 single jump ropes

At 19:83 into the WOD (20:23) stop and do 50 burpees AFAP

One partner works while the other sprints 200m except during the 8:11 and 19:83 breaks. Keep a running total of your reps and move one after 30 of each (combined total for you and your partner). This is an AMRAP so if you finish the KBS before 30 minutes, start over!

Post W.O.D.

Hydrate :)

Thursday 8 August

Buy In

3 sets
10 Wall squats
20 Double unders

Couch stretch
lacrosse ball glutes

W.O.D

1500m row
5 Rounds
15 Ball slams 40/30
7 Front squats 185/120

Post W.O.D.

5 Pullups or muscle ups EMOTMx5 min

Wednesday 7 August

Buy In

Tabata partner situps with wall ball on box

W.O.D

Max Height box Jump in 12 min
Deadlift 5-5-5-5-5 >80% to 5rm
Ring dips 3x10

Post W.O.D.

Internal rotation
Elbow mob:)

Tuesday 6 August

Buy In

3 sets
Inchworm
Broad Jump
Sampson

Double banded shoulder stretch
Floss hamstrings

W.O.D

Power clean 3 EMOTMx6 min 75%-90%

3 Rounds
400m run
10 Power cleans 185/120
12 Toes to bar

Post W.O.D.

25 Strict pullups or 5 sets max reps

Lacrosse ball above knee

Monday 5 August

Buy In

3 sets
10 Wall squat
10 sotts press
Inchworm

Front rack stretch

W.O.D

Front squat 2-2-2-2-2

3 Rounds
50 Russian swing 53/35
20 Wall ball 20/12
Then 100 double unders

Post W.O.D.

Tabata ring hold top