All Workouts

Monday 17 December

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Overhead Duck Walk 3x5
Tabata Planks

Couch stretch

W.O.D

800m run
30 Jumping lunges (15R/15L)
30 Thrusters 45/36
400m run
20 Jumping lunges
20 Thrusters 45/36
200m run
10 Jumping lunges
10 Thrusters 45/36

Post W.O.D.

Ultimate shoulder stretch

Friday 14 December

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3x45 sec hollow rocks
Lacrosse ball glutes
20 Pullups AHAP

W.O.D

"Cheers To The Freakin' Weekend"
Partner Workout
Max Reps Back Squat 135/95# in 5 mins between both partners (sharing the same bar.)
For every rep short of 125 in the 5 mins, add a burpee. If you're over 150, save it in the bank.
Rest 3 mins
Max reps Chest To Overhead 95/65# in 5 mins between both partners.
For every rep short of 125, add a burpee. If you're over 150, save it in the bank.
Rest 3 mins
Max Reps Power Clean 45/36# in 5 mins between both partners.
For every rep short of 125, add a burpee. If you're over 150, save it in the bank.
Rest 3 mins
If you and your partner owe any burpees, finish them off.
If you have reps left in the bank, your cashout is sit-ups for that amount of reps. (Keep this piece of information until the end of the workout) :-)

Post W.O.D.

Roll vmo with bar

Thursday 13 December

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Lacrosse ball glutes
2 min Ankle stretch
3x5 KB windmills

W.O.D

"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/36
50 Superman Back extensions
50 Wall ball shots, 20/12
50 Burpees
50 Double unders

Post W.O.D.

Side Planks 1 min L/Rx2

Wednesday 12 December

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3x5 Zotts press
Ultimate shoulder stretch
5 back squats into 5 good morningsx3
3x5 Toes to bar (strict)

W.O.D

"Breathe In, Breathe Out"
OHS 5-5-3-3-3-2-1-1

Then Agility course + rope climb

Post W.O.D.

Roll chest and calves

Tuesday 11 December

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Partner Wallball toss
3x1min Plank
Roll TFL with bar

W.O.D

10 min AMRAP
200m Run
10 Burpee Wallball 20/12

Then 10 min to find 1rm Front squat

Post W.O.D.

Couch stretch
Roll lower back

Monday 10 December

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KB Waiter hold 3x30sec
Couch stretch
20 Pullups AHAP

W.O.D

"Sasquatch"
12 min AMRAP
3 right Arm kettlebell snatch 53/35# (from ground :)
6 goblet squats
3 left arm kettlebell snatch
6 goblet squats

Tabata Hollow rocks

Post W.O.D.

Roll lower back

Friday 7 December

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3x5 Zotts press
3x5L/5R KB windmills
Lacrosse ball Glutes

W.O.D

"DT"

5 Rounds

12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerk 155/105

Knife Sharpining

10 min EMOTM
Odds 30 Double unders
Even 5 Muscle ups or 10 Pullups

Post W.O.D.

Roll lower back
Roll Chest with bar

Get ready for the Christmas party!

Thursday 6 December

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zotts press 3x5
Ultimate shoulder stretch

W.O.D

"Press On My Wayward Son"
Shoulder Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Post W.O.D.

Roll lower back and biceps

Wednesday 5 December

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Scap pullups 3x5
Lacrosse ball glutes

W.O.D

3 Power cleans EMOTM 5 min

Back squat 5-5-5-5-5

30 Pullups AHAP

Post W.O.D.

Roll quads
Couch stretch

Tuesday 4 December

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20 Dead hang pullups
Couch stretch
Floss hamstrings
Ultimate shoulder stretch

W.O.D

"Wobble, Wobble, Now Won't You Shake It, Shake It"
3rds
15 squat clean thrusters 115/80#
800 m run

Post W.O.D.

Roll quads and biceps