All Workouts

Friday 8 March

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Banded tricep stretch
Couch stretch

W.O.D

3x
20 Vups
10 Back ext

Muscle ups skills

3rds
4 Muscle ups
8 Push Press 115/75
12 box jump overs 24/20
400m run

Post W.O.D.

Roll lats

March 7 Thursday

Buy In

W.O.D

3x
Windmills 3x5/5 use wt
20 Vups

TTB skills

4rds
10 DB OH/FR lunge 2x50/35
10 Toes to bar
10 DB OH/FR lunge 2x50/35 Opposite way
10 Ball slams 40/30


Post W.O.D.

Roll lower back and VMO

Wednesday 6 March

Buy In

DU skills
Banded couch+Hamstring floss

W.O.D


3rds
5 min AMRAP
10 Deadlift 185/125
10 Bar facing burpees
max DU
rest 3 min
5 min ARMAP
3rds
8 Deadlift 225155
8 Bar Facing burpees
Max DU
rest 3 min
5 min AMRAP
3rds
6 Deadlift 315/205
6 Bar Facing Burpees
Max DU

Post W.O.D.

Roll calves/couch stretch

Tuesday 5 March

Buy In

3x
7 kang squats
Roll quads 30 sec
10 wall squats

W.O.D

Back squat 5x2 32X1 work to heavy set

75 WB 20/14
50 KBS 70/53
35/25 cal row/bike Row/bike

Post W.O.D.

Couch stretch

Monday 4 March

Buy In

Banded warmup
Clean and Jerk skills

W.O.D

Clean and Jerk-EMOTMx8 min work up to 70%
Max effort mile run
Remainder of class to find 1rm Clean and Jerk

Post W.O.D.

Roll quads and lower back

Friday 1 March

Buy In

W.O.D

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes

Post W.O.D.


Thursday 28 February

Buy In

3x5/5 windmills
3x5/5 lat lunges

W.O.D

single arm OHS skills

4rds
Row 500m
12 2x53/35 kb dl
Bike .6
12 AKBS 53/35
5/5 shoulder taps

Post W.O.D.

Roll lats and glutes

Wednesday 27 February

Buy In

Roll quads
Front rack mobility

W.O.D

Front squat 5x3 85%

3rds
400m run
12 DB push Press 50/35
10 strict pullups"

Post W.O.D.

Couch stretch

Tuesday 26 February

Buy In

Du skills

W.O.D

Bar MU skills

15 min AMRAP
100 DU
4 Bar MU
20 Power clean 135/95
100 DU
3 Bar MU
20 power clean 185/125
100 DU
2 Bar MU
20 power clean 205/135
100 DU
1 Bar MU
max power cleans 225/155

Post W.O.D.

Roll calves