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.
Buy In
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
Buy In
W.O.D
8am only, come and find out:) Post W.O.D.
Buy In
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
Buy In
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
Buy In
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
Buy In
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
Buy In
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
Buy In
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
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
