All Workouts

Thursday 18 June

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W.O.D

"Dead in The Water"

3 Deadlifts EMOTMx8

21-15-9
Deadlift 225/155
Burpee Box Jump overs


"Dead in The Water"

21-15-9
Deadlift 225/155
Burpee Box Jump overs

Post W.O.D.


Wednesday 17 June

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W.O.D

"Speed Dating"
3 sets
6 min AMRAP
5 pullups
10 Pushups
15 Air Squats
20 Cal Row/Bike
3 min Rest

Post W.O.D.


Tuesday 16 June

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W.O.D

"Pay Dirt"
10 Rounds:
200 Meter Run
Odd rds: 9 TTB
Even rds: 9 2xDB 50/35

Post W.O.D.


Monday 15 June

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W.O.D

"Thank U, Next"

50/35 Cal Bike/Row
3 Rounds:
45 Double Unders
15 Thrusters (75/55)
Into…
3 Rounds:
45 Double Unders
15 Overhead Squats (75/55)
25/18 Cal Bike/Row

Post W.O.D.


Saturday 13 June

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W.O.D

"Wedding March"
2rds
50 Abmat situps
400m
200 Run in place Jump rope
400m Run
25 Power snatch 75/55
400m Run
50m Walking Lunge

Post W.O.D.


Friday 12 June

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W.O.D

"The Chief"

5 Sets
3 min AMRAP
3 Power cleans 135/93
6 Pushups
9 Air Squats
Rest 1 min

Post W.O.D.


Thursday 11 June

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W.O.D

Carried Away

"20 min AMRAP"

25/25 Front Rack carry
5 Strict TTB
25/25 Suitcase carry
5 Strict TTB
25/25 OH carry

Rent 3x8/8 Bulgarian Split squats

Post W.O.D.


Wednesday 10 June

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W.O.D

Double Dutch

0:00
1 mile Run
at the 12 min
8 min AMRAP
35 DU
6/6 DB CJ
6 Pullups

Rent 3x30 Abmat situps, 3x8/8 Bulgrian split squats

Post W.O.D.


Tuesday 9 June

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W.O.D

3 Amigos

18-12-6

Burpees
DB Step back lunges
rest 3 min
3 sets

Rent 3x1 min hollow rocks

Post W.O.D.


Monday 8 June

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W.O.D

"Run Forest Run"

4rds
400m run
10 Squat cleans L
10 Squat cleans R
15 KBS

3x 1 min superman holds:), 3x5/5 lat lunnges try and hold a DB or KB in Front rack

Post W.O.D.