All Workouts

Monday 25 February

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3x5/5 windmills
snpp+ohsx10

W.O.D

EMOTMx6 Power snatch+OHS
Rowing/biking Nancy

5rds
500m row/.6 bike
15 OHS 95/65

Post W.O.D.

Roll quads

Friday 22 February

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Tspine mob
3x
5/5 windmills
5/5 single arm OHS
10 PVC sotts press Front rack

W.O.D

"TTB skills

4rds
400m run
15 Push Press 95/65
15 TTB
15 Pushups

Post W.O.D.

Banded tricep stretch

Thursday 21 February

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3x
7 YTA
10 pvc ohs
10 kang squats

W.O.D

25 min AMRAP
Row/bike 15/12 cal
2 Power snatch+2 OHS
Start at 50-60%, go up 5-10lbs each round as far as form dictates"

Post W.O.D.

Roll low back

Wednesday 20 February

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Alt Tabata
hollow rock/HS hold
Front rack mobility

W.O.D

2 Power clean+3 Front squat E90 secx7

21-15-9
Front squats 155/105
12-9-6 Strict Pullups
9-6-3 strict HSPU

Post W.O.D.

Roll quads/tricep stretch

Tuesday 19 February

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DU skills
3x
10 banded squats
10 banded good mornings

W.O.D

Deadlift 5rm

12 min AMRAP
30 Dbl unders
10 Lunges 2x50-1 OH 1 FR
30 DU
10 Lunges 2x50 Opposite hand position as 1st set
30 DU
10 burpees lat over DB

Post W.O.D.

Roll glutes and low back

Thursday 14 February

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3x
30 sec banded shoulder
7 YTA
7 kang squats

W.O.D

Hang power snatch+Power snatch+OHS+snatch E90 secx8

5rds
50 Du
50m slam ball bear hug carry
7 Hang Power snatch 60%

Post W.O.D.

Roll lats

Wednesday 13 February

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Bike 45 sec
Bar hang
Jump rope 45 sec

W.O.D

""Nast girls on the run""

3rds
400m run
50 air squats
7 Muscle ups
10 Hang power cleans 135/95

Post W.O.D.

Tricep stretch

Tuesday 12 February

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3x
Sampson
inchworm
10 wall squat

W.O.D

5 DL 75%+5-10 from last week+10 heavy goblet squats

Teams of 2
15 min
5/5 DB snatch 50/35
8 burpee box jump overs 24/20
1 must do a whole round then the other does a full round.


Post W.O.D.

Roll glutes and low back

Monday 11 February

Buy In

3x
5/5 windmills
8 Banded ER

W.O.D

Power clean+3 Push Jerk EMOTMx8

8min AMRAP
50m run
5 push Jerk 135/95
8 TTB
rest 4 min
8 min AMRAP
50m run
5 push jerk 115/75
8 TTB

Post W.O.D.

Roll lower back