All Workouts

Wednesday 24 April

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T-spine mob
CF symm

W.O.D

Muscle up skills

Teams of 2
20 min AMRAP
4 Muscle ups
8 DB snatch 50/35
12 Burpees over DB
8/8 DB PP 50/35
20 Cal bike Row

Post W.O.D.

Tricep stretch, pec smash

Tuesday 23 April

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Front rack mobility

W.O.D

Power clean+Front squat+clean every 90 secx6 sets 60-80%

3rds
10 Front squats 185/125
20 C2B pullups
50 Dbl unders

Post W.O.D.

Roll quads

Monday 22 April

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Tspine mobility
windmills
KB bottoms up press

W.O.D

Push Press cycling skills

3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min Max Cal row
Rest 1 min
3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min max cal Bike

Post W.O.D.

Roll lats and triceps

Friday 19 April

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Banded couch+hamstring floss

W.O.D

Deadlift 3 EMOTMx8 min up to 80%
no bounce

3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20

Post W.O.D.

Roll glutes and low back

Thursday 18 April

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W.O.D

"Row 1k
15 Ball slams 40/30
7 HSPU
Row 750
15 Ball slams 40/30
7 HSPU
Row 500
15 Ball slams 40/30
7 HSPU
Row 250
7 HSPU
*All HSPU are to be done strict

Post W.O.D.

Tricep stretch

Wednesday 17 April

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CF symm
sampson
Glute bridges

W.O.D



Bar muscle/rope climb skills

3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout




Post W.O.D.

Roll quads

Tuesday 16 April

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Banded couch+Hamstring floss

W.O.D

"Happy birthday Steph!"
17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125

Post W.O.D.

Roll low back

Monday 15 April

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Banded warmup
Front rack mobility

W.O.D

Tempo Front squats 6x2
32X1 65-85%

""Pay your taxes""
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders
5/5 DB clean and Jerk 50/35(1DB)

Post W.O.D.

Roll quads/calves

Saturday 13 April

Buy In

W.O.D

Teams of 2
18 Minute AMRAP
Partner A:
4 Man Makers 50/35
8 Box Jumps
Partner B:
30 seconds Max Calorie Bike
Rest remainder of the time
Switch after each round of MM/BJ
Score = Calories plus rounds

Post W.O.D.


Friday 12 April

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Inchworm w/ mini bands
single leg bridges

W.O.D

Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop

800m run
then
3rds
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!

Post W.O.D.

Roll glutes and lower back