All Workouts

Friday 3 July

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W.O.D

"Mind Eraser"

5 sets
3 min on 1 min off
7 Power cleans 135/95
7 Burpees
10/7 Cal Bike/Row

Rent
1 mile run medium pace
3x25 Vups
8/8 Bent over rows

Post W.O.D.


Thursday 2 July

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"Jerky Boys"

3 Push Jerk emotmx7 min

3rds
400m run
12 Push Jerk 115/75
12 Toes to bar

Rent
30 Chinups in as few of sets as possible
200m DBall carry

Post W.O.D.


Wednesday 1 July

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Back squats 5x3 Tempo 32x1
"Gut Punch"

21-15-9
DB Front squats 50/35
Box Jump 24/20
ball slam 40/30

Rent
3x
20 Banded good mornings
10/10 Bulgarian split squats
10 Glute bridges w/ wt if you can

Post W.O.D.


Tuesday 30 June

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W.O.D

"Orphan Annie"

50-40-30-20-10 Abmat situps
100-80-60-40-20 Double uders
15-12-9-6-3 Ring pushups
E3M included 0:00
12/9 Cal Bike/Row

Rent:
3x8 pulliups+8 Chinups, then accumlate 3 min hollow hold with as few of breaks as possible

Post W.O.D.


Monday 29 June

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W.O.D

3 Deadlifts EMOTMx8

"The Ballad of Casey Jo"

3rds
9 pullups
15 DB push press 50/35's
21 Deadlifts 185/125
27 Wallballs 20/14

Rent:
3x8/8 OH Lunges with 2xDB-scale to front rack if needed+8-10 Ring dips

Post W.O.D.


Saturday 27 June

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W.O.D

"Saturday Night Fever

4rds
16 DB snatch 50/35
200m run
50 lateral jump rope
6/6 single arm Devil press 50/35
200m run
50 lateral jump rope

Post W.O.D.


Friday 26 June

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Hang power clean+Hang squat clean EMOTMx10

"Mr. Clean"
21-15-9
Hang squat cleans 115/75
Bar Facing Burpees

Rent: 3x25 Vups, 3x10 Ring pushusp-adjust up or down for ability

Post W.O.D.


Thursday 25 June

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"Boulder For Shoulders"

5rds
28/24 Cal row/Bike
10/7 HSPU strict
25/25 Suitcase carry 1x70/53

Rent: 3x10 2xKB sumo DL+20 Glute bridges

Post W.O.D.


Wednesday 24 June

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Back squat 5x3 Tempo 32x1


"Thick Thighs Save Lives"

3rds
400m run
30 Wall balls 20/14
10/8 Strict pullups

Rent
3x8/8 Bent rows+3x8/8 Single arm strict press seated

Post W.O.D.


Tuesday 23 June

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Open Wod 18.1

20 min AMRAP

8 Toes to Bar
5/5 DB CJ 50/35
14/12 Cal Row

Rent
3x20 Glute bridges, 3x8/8 Bulgarian split squats

Post W.O.D.