All Workouts

Thursday 11 April

Buy In

W.O.D

Muscle up skills

14.4 partner style

20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups

Post W.O.D.


Wednesday 10 April

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Du skills

W.O.D

Power snatch 2 EMOTMx3
rest 1 min
2 EMOTMx3
rest 1 min
2 EMOTMx3 heavy 2

11.1 ladder
12 min to complete
30 DU
10 Power snatch

75/55, 95/65, 115/75, 135/85/ 145/95, 155/105

Post W.O.D.

Roll lats and lower back

Tuesday 9 April

Buy In

3x
5/5 windmills
10/10 Russian twists

W.O.D

"Steven Segal"

5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min

Post W.O.D.


Monday 8 April

Buy In

Hollow rock holds 3x1 min 30 sec rest

W.O.D



Back squat 3x7 75%

"Broflex"

4rds
12 walking DB lunges 50/35
50m farmers carry
10 burpees
8/6 strict pullups"

Post W.O.D.

Roll quads

Saturday 6 April

Buy In

W.O.D

"Dueces wild"

20 min AMRAP
Teams of 2
100 DB snatch 50/35
150 Wallballs 20/14
100 abmat situps
10 Rope climbs
200 Double unders

Max cal on the bike/row in the remaining time if you finish

Post W.O.D.


Friday 5 April

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Front rack and couch stretch

W.O.D

Barbell cycling skills

"""Macho MIle""
4rds
400m run
3rds Macho Man
3 power cleans+3 Front squats+3 Push Jerks 135/95 Rx+155/105=1 round of Macho Man

Post W.O.D.

Roll low back

Thursday 4 April

Buy In

Couch stretch

W.O.D

TTB skills!

"TEams of 2
1 person works 1 rests The carry is done together

18 min AMRAP
15/12 cal Bike/Row
12 KBS
8 Toes to bar
50m Front rack carry

Post W.O.D.

Roll lats

Wednesday 3 April

Buy In

Banded warmup
Front rack mob

W.O.D

3x
15 GHD situps
10 pullups

""Thighmaster""
10-1
Front rack lunges 115/75
Ring pushups

Post W.O.D.

Roll quads/glutes

Tuesday 2 April

Buy In

3x
7 YTA
5/5 windmills
7 snatch press

W.O.D

Snatch pull+snatch EMOTMx10 min

"Farewell Ruth!"

3rds
500m row
15 power snatch 75/55
15 slam balls 40/30

Post W.O.D.

Roll lats/low back

Monday 1 April

Buy In

3x
7 snow angels
7 bent over rows w/ bar
7 pass through

3x10 bridges

W.O.D

"April Fools"

200 Goblet squat buy in 150/124

Bar Muscle up skills

15 min AMRAP
3 Bar Muscle ups
30 DU
10 Goblet squats 70/53
30

Post W.O.D.

Bar Muscle up skills

15 min AMRAP
3 Bar Muscle ups
30 DU
10 Goblet squats 70/53
30 DU