All Workouts

Wednesday 17 October

Buy In

5 min Double unders
20 Snatch balance

Banded ankle stretch
Roll chest with bar

W.O.D

"Farewell to Bryson"

10-8-6-4-2
Toes to bar
TGU 53/35
Overhead squats 135/95
40 Double unders after each round

Post W.O.D.

Roll calves
Roll lower back

Thrusday 18 October

Buy In

1 Max Height Wall ball:15 2 min

Couch stretch
Roll quads
Floss Hamstrings

W.O.D

1 Power Snatch+1 high box jump EMOTMx6
1 Power clean+1 high box jump EMOTMx6

30 HSPU
30 Pullups AHAP

Post W.O.D.

Roll biceps
Roll lats

Tuesday 16 October

Buy In

Couch stretch
Floss Hamstrings

W.O.D

2 Deadlift @90% EMOTMx6min

3 Rounds
1k Bike
500 row
400 run

Post W.O.D.

Roll lower back and Hamstrings

Monday 15 October

Buy In

30/20/30 Bands

Banded shoulder stretch
Banded wall squat

W.O.D

Front squat 2,2,2,2,2,2

10-8-6-4-2 Front squat 75% of TODAY's 2rm
20-16-12-8-4 C2B pullups

Post W.O.D.

Roll quads
Roll lats

Friday 12 October

Buy In

5 min max double unders

2 min bottom of squat with kb barefoot
Banded shoulder stretch

W.O.D

Team's of 3

100 OHS 95/65
40 TGU 53/35
60L/60R KB single arm C&J 53/35
5k Bike
200 Double unders

This can be done in any order. Some one must bike until the bike is completed. At that point, 2 people can work at the same time.

Post W.O.D.

400m easy jog
Roll lower back

Thursday 11 October

Buy In

20 Snatch balance

Lacrosse ball glutes
2 min Bottom of squat with KB barefoot

W.O.D

Back squat 3-3-3-3-3 E3M
+2 max ht wall balls

12 min AMRAP
12 Wall balls 201/2
10 Push ups

Post W.O.D.

Barbell roll quads
Mobilize internal rotation

Wednesday 10 October

Buy In

1 Box jump :15 for 3 min
Couch stretch
Roll quads

W.O.D

Power snatch 3 EMOTMx6
Power clean 3EMOTMx6

Max ht box jump 1-1-1-1-1-1-1

50 Ring dips

Post W.O.D.

Roll calves
Mobilze internal rotation

Tuesday 9 October

Buy In

Couch stretch
Floss Hamstrings

W.O.D

2 DL EMOTMx8 min 85%

3 Rounds
400m run
10 Ground to overhead 155/110

Post W.O.D.

Roll lower back
Roll hamstrings

Monday 8 October

Buy In

30/20/30 bands

Banded shoulder stretch
Banded ankle stretch

W.O.D

Front squat 3,3,3,3,3

"Fat Fran"
21-15-9
Thrusters
C2B pullups

Post W.O.D.

Roll quads
5 min Bottom of squat

Friday 5 October

Buy In

Tabata Hand stand hold

Internal Rotation
Couch stretch

W.O.D

3 Rounds

800m Run
10 HSPU
15 DB snatch 45/25
10 Pullups
10 Hang power cleans 135/95

Post W.O.D.

Roll lower back and Adductors
Roll calves on barbell