All Workouts

Wednesday 10 June

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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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3 Amigos

18-12-6

Burpees
DB Step back lunges
rest 3 min
3 sets

Rent 3x1 min hollow rocks

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Monday 8 June

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"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

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Sunday 7 June

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"The Last Sunday"

4rds
3/3TGU
20 Lateral hops
10 L Push Press
20 Lateral hops
10 R push Press
20 lateral hops
10 pullups

3x15 Vups, 3x20/20 Russian Twists

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Saturday 6 June

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"Lactaid"
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Rent
3x10 Chinups+ 25 Pushups

Post W.O.D.


Friday 5 June

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"Opposite Day"
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups

Directly Into…

10-20-30:
DB power snatch(50/35)
Burpees

Rent 3x50m Front rack carry each arm

Post W.O.D.


Thursday 4 June

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"The Bomb diggity"

4rds
400m run
25/25 OH carry
6 pullups
20 alt leg Vups

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Wednesday 3 June

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Hyper Storm

EMOM x 20 Minutes:
Min 1: 10-15 Strict Handstand Push Ups or Handstand Push Ups
Min 2: 10 Dumbbell Box Step ups (50/35) 20" or 18 lunges with DB if no box and 1x DB
Min 3: Max Reps Double Unders
Min 4: Rest

Rent
3x50 abmat situps

Post W.O.D.


Tuesday 2 June

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"Steve Prefontane"

4rds
200m Run
15 KBS
200m Run
10 OHL L
200m Run
10 OHL R
200m Run
10/10 Warrior squats

Rent: 25/25 Dragon flags, 3x8/8 Dead Bugs

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Monday 1 June

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"Base Camp"

AMRAP 15:
1 Round of "Strict Cindy"
1/1 Dumbbell Power Clean and Jerk (50/35
1 Round of "Strict Cindy"
2/2 Dumbbell Power Clean and Jerk (50/35
1 Round of "Strict Cindy
3 Dumbbell Power Clean and Jerk (50/35
Add (1) Dumbbell Power Clean and Jerk Per Round

Rent: 3x1 min hollow rocks

Post W.O.D.