All Workouts

Tuesday 13 November

Buy In

30/20/30 Bands
10 Snatch balance w/ bar

W.O.D

3 Rounds

400m run
10 Front squats 155/110

Post W.O.D.

Roll quads and hip flexor

Monday 12 November

Buy In

Big lap

Roll lats
Couch stretch

W.O.D

5 Rounds

25 Push Press/Jerk 115/80
25 Burpees

Post W.O.D.

Roll lower back
Roll hip flexor

Friday 9 November

Buy In

10 Double unders EMOTMx5
Roll quads with barbell

W.O.D

4 Rounds

12 Toes to bar
50 Double unders
2L 2R Plank Rotations

Post W.O.D.

Roll lats
Roll calves

Thursday 8 November

Buy In

30/20/30 Bands
Burgener warmup

W.O.D

Snatch 1,1,1,1,1,1
Jerk 1,1,1,1,1,1


3 sets of max pullups anyhow

Post W.O.D.

Titanic stretch

Wednesday 7 November

Buy In

PVC fran(jumping pullups)

Couch stretch
Roll lats

W.O.D

3 Rounds

400mrun/500m row/1k Bike
10 Squat clean thrusters 135/95

Post W.O.D.

Roll ITB
Roll lower back

Tuesday 6 November

Buy In

Couch stretch
Floss hamstrings
Roll hip flexor

W.O.D

400m repeats

1 every 4minx6

Post W.O.D.

Roll Quads and calves

Monday 5 November

Buy In

100 Double unders
3x1min plank holds
Lacrosse ball glutes

W.O.D

5 Rounds

10 Body Weight back squats
10 Pullups

Post W.O.D.

Roll Lower back and Hamstrings

Friday 2 November

Buy In

30/20/30 Bands
Roll chest with bar

W.O.D

Clean 2,2,2,2,2,2 E3M

Overhead squat 3,3,3,3,3 E3M

Post W.O.D.

Roll lower back
Lacrosse ball hip flexor

Thursday 1 November

Buy In

Big lap
Pigeon stretch
Ankle stretch facing wall

W.O.D

15 min AMRAP

10 Burpee
10 Air squats

Post W.O.D.

Recovery lap
Roll quads and ITB

Wednesday 31 October

Buy In

Roll lats
Banded wall squat

W.O.D

"Zombie Apocalypse"

10-1

Man Maker 45/25
Toes to bar
Jumping lunges
Goblet squats 53/35
Power clean 135/95


Post W.O.D.

Roll quads
Pigeon stretch