All Workouts

Friday 2 August

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30/20/30 bands

Banded shoulder

W.O.D

"O'Doyle Rules!"
Partner Workout
Lift 7500# for guys and 5000# for ladies and those scaling-3000# for ladies scaling Ground to Overhead anyway how
Partner holds a Plank:)
50 Strict pullups

Post W.O.D.

Ring dips3x10

Rest of class on shoulder mobility

Thursday 1 August

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Partner med ball toss 3 min
25 Wall squats
Front rack stretch

W.O.D

Front squat 3-3-3-3-3
Halting Clean Deadlift 5x5 2 sec pause above knee Use 110-130%best clean for all 5 sets
Ring dips 3x10

Post W.O.D.

Tabata Hollow rocks
Roll lower back

Wednesday 31 July

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1 Max Ht wall ball :15x4 min

Floss Hamstrings

W.O.D

10 min to find max power clean

1 Round every 2:30x5
3 Power cleans 80%
10 Ball Slams 40/30
15 Russian KBS Heavy

Post W.O.D.

25 Strict pullups AHAP
Shoulder Internal Rotation

Tuesday 30 July

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Inchworm
Duck Walk
Tempo Squats

W.O.D

4 Rounds
4 min on/2 min off
100m Run/250m Row/500m Bike (alternate between 2 of these)
10 DB Push Press (45/25)
10 Box Jumps

Post W.O.D.

Roll Quads
Titanic Stretch

Monday 29 July

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Partner wall ball toss

Lacrosse ball glutes

W.O.D

"Cindy"

20 min AMRAP
5 pullups
10 Pushups
15 squats

Post W.O.D.

3x10 pvc zotts press
Roll quads

Friday 26 July

Buy In

3 sets
Banded shoulder 30sec
10 wall squats

Burgener warmup

W.O.D

Partner WOD

4 Rounds

1 Snatch Deadlift
1 Power Snatch
1 OHS
1 Snatch balance
1 Snatch
1 round=3 sets
50 partner wall balls

One person works while the other rests. Each person does 4rounds
If you let go of the bar during your round, your partner does 10 burpees. After each partner has done 4 rounds, complete 50 partner wall balls, using the lighter athletes ball.

Post W.O.D.

Pullups 30 strict c2b
Internal shoulder rotation

Thursday 25 July

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10 Pistols each side

Banded couch+Hamstring floss

W.O.D

3 Rounds

15 Hang Power cleans 135/95
15 Burpees

EMOTMx6
100m sprint

Post W.O.D.

Roll hamstrings with KB

Wednesday 24 July

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Big lap
Broad Jump across+10 wall squatsx3

Roll lats
Roll VMO

W.O.D

Body weight bonanza!

Tabata :20/:10 x 8 1:00 Rest
Air Squat
Push Up
AbMat Sit Up

EMOTMx10
Odds Max HSPU
Evens max strict pullups

Post W.O.D.

Spend rest of class on shoulder mobility

Tuesday 23 July

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3 sets
10 Wall squat
lateral lunge
Sampson

Lacrosse ball glutes
Roll lats

W.O.D

Back squat 5-5-5-5-5
Front squat 3-3-3-3-3
Pause 2 sec at bottom for all reps:)
Strict Chest to bar pull ups 30 reps

Post W.O.D.

Roll quads
Lateral band stretch

Monday 22 July

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1 Box Jump:15 4 min

Banded couch
Floss Hamstrings

W.O.D

2 power cleans EMOTMx5

1 Round/5minx4
400m Run
30 Heavy Russian swings 70/53
5 Power cleans 185/125

Post W.O.D.

Ring dips 5x5 Muscle up depth
Banded shoulder