All Workouts

Saturday 5 January

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W.O.D

"Team Filthy Fifty"

25 min AMRAP
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post W.O.D.


Friday 4 January

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W.O.D

Tempo OHS 5x3 32x1

12 min AMRAP
15 OHS 115/75
40 Du
15 Toes to bar
40 Du

Post W.O.D.


Thursday 3 January

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W.O.D

2 Deadlift EMOTMx8 min up to 85%

1rd every 5 minx4
400m run
12 Deadlifts 225/155
15 KBS 70/53

Post W.O.D.


Wednesday 2 January

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400m run
Pigeon stretch
:15 squat hold :15 restx4 min
Banded ER

W.O.D

"Fight Gone Bad"

3rds 1min max reps

Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps
Push Press 75/45
Row calories
Rest

Post W.O.D.

Roll quads and lats

Tuesday 1 January

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W.O.D

"Happy New Year"

800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run

Post W.O.D.


Saturday 29 December

Buy In

W.O.D

"450"
Teams of 2
100 slam balls 40/30
100 Thrusters 95/65
100 cal row/bike
50 box jump overs 24/20
50 Ring pushups
50 Clean and Jerks 95/65

Post W.O.D.


Friday 28 December

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3x
5/5Single leg RDL
Pass throughs
10 wall squats

W.O.D

Toe to bar skills

"The Joker"
10-1
DB Push Press 50/35
Deadlift 225/155
Toes to bar

Post W.O.D.

Roll glutes and low back

Thursday 27 December

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single leg RDL
Front rack mobility

W.O.D

"Quad ladder"

5rds
400m run
40 DU
6 strict pullups
7 Front squats(floor)
155/105, 185/125, 205/135, 225/155

Post W.O.D.

Roll quads

Saturday 22 December

Buy In

W.O.D

Teams of 2

0:00-15:00
70 wallball 20/14
max rds
10 Deadlift 225/155
50 Dbl unders
50m SOL carry 50/35(both partners!)
15:00-20:00 rest
20:00-completion
3rds
50 Wallballs 20/14
20 power cleans 135/95
100 Double unders

Post W.O.D.


Friday 21 December

Buy In

ankle mob
3x
5/5 lat lunges
7 kang squats
10 pvc OHS

W.O.D

2 power snatch+1 OHS EMOTMx10 min

3rds
10 power snatch 115/75
20 box jump overs 24/20
20 DB Box Step ups 50/35

Post W.O.D.

Roll lower back and quads