All Workouts

Thursday 20 September

Buy In

20 Dead hang pull ups

Couch stretch
Roll lats

W.O.D

"Ellis"

10-8-6-4-2 TGU 53/35
40-30-20-10 Jumping Lunges
10-8-6-4-2 DB Snatch 45/25
200m Run

Post W.O.D.

Roll lower back
Roll Quads

Wednesday 19 September

Buy In

10 Double unders EMOTMx5
30 OHS PVC banded
Lacrosse ball glutes
Front rack stretch

W.O.D

Front Squat 3,3,3,3,3 E3M
2 High box Jumps/set

21-15-9 Back Squat 135/95 From Ground :)
8-6-4Wall walks

Post W.O.D.

Roll VMO with bar
Roll lower back

Monday, August 6

Buy In

• 20 strict pullups
• Lateral band walk

Mobility
• Couch stretch
• Floss Hamstrings

W.O.D

• Deadlift
• 5-5-5-5-5
• 2 max height wallballs after each set. 1 round every 3 min

Post W.O.D.

• Roll lower back and hamstrings

Tuesday, August 7

Buy In

20 Ring rows with a 2 sec pause at top
30 OHS with pvc
Lateral band walk
Mobility
Couch stretch

W.O.D

Partner WOD
3 Rounds
Run/Bike/Row 400m/1k/500m
Max rep OHS 75/45
One person runs while the other squats. Your score is your total combined reps.

Post W.O.D.

Roll quads and ITB
Post reps to Facebook