All Workouts

Thursday January 16

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W.O.D

"Swoletron"

EMOTMx24 min
1: 6 close grip Bench press
2: 12 DB step ups 1x50/35 24/20
3:18/12 Cal row
4: 15/15 Russian twists

Post W.O.D.


Wednesday January 15

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W.O.D

"Four Loko"

On the 4:00 x 5 Rounds:
200m run
40 Double Unders
7 Front Squats 225/155 or 70-75% Should get 1 min rest rd 1...

Post W.O.D.


Tuesday January 14

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W.O.D

3x
20 banded glute bridges
8/8 Single arm DB press

"Part Time"

3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
18 Alternating Dumbbell Snatches 50/35
18/12 Calorie Assault Bike/Row

Post W.O.D.


Monday 13 January

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W.O.D

1rd every 90x8
3 power cleans+1 Jerk

"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Post W.O.D.


Friday January 10

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W.O.D

"Marston"

20min AMRAP

1 Deadlift 405/285
10 Toes to bar
15 Bar Facing burpees

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Thursday January 9

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W.O.D


Strict pullups 3x10

"Atlas"

3rds
200m run
10/7 Strict HSPU
200 run
10 Ball slams 40/30
200m run

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Wednesday January 8

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"Fight or Flight"

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Goblet squat 70/53
20/15 Calorie Row/bike

Post W.O.D.


Tuesday January 7

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W.O.D

Power clean 2 EMOTMx6 min

3 Rounds:
100 Double Unders
4 Wall walks
10 Power Cleans


135/95, 165/110, 195/125

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Monday January 6

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W.O.D

Front squat
3 70%
1 80%
3 75%
1 85%
3 80%
1 90 % OR
6x3 Tempo 32X1

"Airplane Mode"
8 min AMRAP
2/2, 4/4, 6/6, 8/8...
DB thrusters 50/35
Pullups

Post W.O.D.


Friday January 3

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W.O.D

2 rounds
30 Wall balls 20/14
12 TTB
60 DU

at the 10:00

3rds
7 Power cleans 135/95
14 Box Jump overs 24/20
4 Bar Muscle ups

Post W.O.D.