Friday 2 November
Buy In
30/20/30 BandsRoll chest with bar
W.O.D
Clean 2,2,2,2,2,2 E3MOverhead squat 3,3,3,3,3 E3M
Post W.O.D.
Roll lower backLacrosse ball hip flexor
Roll chest with bar
Overhead squat 3,3,3,3,3 E3M
Lacrosse ball hip flexor
All Workouts
Roll chest with bar
Overhead squat 3,3,3,3,3 E3M
Lacrosse ball hip flexor
Thursday 1 November
Buy In
Big lapPigeon stretch
Ankle stretch facing wall
W.O.D
15 min AMRAP10 Burpee
10 Air squats
Post W.O.D.
Recovery lapRoll quads and ITB
Wednesday 31 October
Buy In
Roll latsBanded 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 quadsPigeon stretch
Tuesday 30 October
Buy In
Banded ankle stretchMobilize internal shoulder rotation
W.O.D
3 Rounds400m run
30 Pullups
30 Pushups
30 KBS 53/35
Post W.O.D.
Lacrosse ball hip flexorMonday 29 October
Buy In
1 Box jump :15 on something higher than the WOD 3 minCouch stretch
Floss Hamstrings
Lateral band shuffle
W.O.D
5 Rounds5 Deadlift 275/190
15 Box Jumps 24/20
Post W.O.D.
Roll lower backRoll Hamstrings
Friday 26 October
Buy In
Big lap100 Double unders
W.O.D
"Fight gone band"3 rounds
1 min max reps of each
Wall balls 20/12
Sumo Deadlift High pull 75/45
Box Jump 20
Push Press 75/45
Row (calories)
Rest
Post W.O.D.
Big lap for recoveryRemainder of time of mobility ankles up
Thursday 25 October
Buy In
30/20/30 bandsLateral band walk
2 rounds of "Amanda" with bar
Ankle stretch facing wall
W.O.D
10 min to get to a max Front squat"Amanda"
5 rounds
5 Squat clean 135/95
10 Push jerk 135/95
15 Deadlift 135/95
Post W.O.D.
Roll lower backLacrosse ball glutes
Wednesday 24 October
Buy In
1 box jump :15/4minBanded couch
2 min bottom of goblet squat barefoot
Titanic stretch
W.O.D
10 min to get a max power snatch10 min to get a max power clean
The remainder of the time to get a max Box jump and max set of pullups anyhow
Post W.O.D.
Roll latsRoll hamstrings
Tuesday 23 October
Buy In
30 OHS with bands
Lateral band stretch
Lateral side step
Mobilize external shoulder rotation
W.O.D
"Nancy"5 rounds
400m run
15 OHS 95/65
Post W.O.D.
Roll lower backRoll hamstrings with bar
Monday 22 October
Buy In
Barbell complexLacrosse ball glutes
Lacrosse ball upper back
W.O.D
How strong are you when tired?8 min AMRAP
7 Thrusters 115/75
5 Pullups
3 min rest
Deadlift 1,1,1,1,1,1,1
Post W.O.D.
Roll lower backRoll hamstrings
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