All Workouts

Saturday 6 July

Buy In

W.O.D

"Nail biter"
Teams of 2
25 min AMRAP
1 wks 1 rests-split reps anyhow
50 cal bike/Row
50 burpees
50 KBS 53/35
50 single arm KBPP 53/35
Max rds of:
16 cal bike/row
16 burpees
16 KBS 53/35
16 single arm PP

Post W.O.D.


Friday 5 July

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Banded couch+Hamstring floss

W.O.D

"""The Master Chief""
4 min work 2 min restx3
3 Deadlifts
6 pushups
9 Jumping squats
Rd1 185/125, Rd2 225/155, Rd3 275/185

Post W.O.D.

Roll low back

Wednesday 3 July

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3x
Banded inchworm
bar hang

W.O.D

3x
Single arm DB press 5/5
15-20 Vups or GHD

18 min AMRAP
Teams or 2
Row27/21 Cal or Bike
Dball/sandbag carry 25m
Row 27/21
Front rack carry 1x70/53
Row 27/21
Suitcase carry 70/53
1 person rows, then the other rows, 1 person carries, then the other carries!
1wks 1 rests

Post W.O.D.

Couch stretch

Tuesday 2 July

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3x
5/5 windmills+5/5 single arm KB press

W.O.D

Bar muscle ups skills

""Cobra Kai""
4rds
400m run
8 Devil press 35/20
4 Bar Muscle ups



Post W.O.D.

Roll lats

Monday 1 July

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Banded w/u
DU skills

W.O.D

Back squat 5x5
add 5lbs from last week

10 min AMRAP
20 Wall balls 20/14
35 DU

Post W.O.D.

Roll quads

Friday 28 June

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Hop scotch
Bar hang+sampson stretch

W.O.D

Muscle up skills

""Deja Vu""

8 min AMRAP
4 muscle ups
8 Goblet squats 70/53
12 KBS 70/53
16 DB overhead lunges 50/35
20 Abmat situps
rest 4 min
2 sets

Post W.O.D.

Roll low back, chest stretch

Thursday 27 June

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Banded couch+Hamstring Floss

W.O.D

Deadlift 5-4-3-2 70-75-80-85%

""The Simple Life""
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Post W.O.D.

Roll glutes

Wednesday 26 June

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Windmills+KB bottom up press

W.O.D



""Pharmacy""
15 min AMRAP
5 C2B pullups
7 DB Push Press 50/35
9 Ball slams 40/30
50m Sol Carry 50/35

Post W.O.D.

Roll lats

Tuesday 25 June

Buy In

Rowing skills
Roll quads

W.O.D

Back squat 5x5 add 5lbs from last week

""Escape From Wonderland""
3rds
75 DU
50 Air squats
35/25 cal row/Bike

Post W.O.D.

Couch stretch