All Workouts

Thursday 13 June

Buy In

pull aparts
wall walks w/ band
kang squats
Burgener w/u

W.O.D

Hang power snatch+hang snatch EMOTMx10 min work up to 85%

"""Fancy Pants""
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

Post W.O.D.

Roll lats

Wednesday 12 June

Buy In

Pigeon stretch
Banded warmup

W.O.D


""Red Baron""
DU 100-80-60-40-20
Deadlift 10-8-6-4-2(185/125, 225/155, 275/185, 315/205, 335, 215)
2 Rope climbs/rd

Post W.O.D.

Roll glutes

Tuesday 11 June

Buy In

Sampson+inchworm+Bottom up KB press

W.O.D

"10 Goblet squat AHAP+8/8 Bulgarian split squatx3

""Jelly Belly""
3rds
400m run
20 KBS 53/35
10/10 KB PP 53/35
20 Abmat situps

Post W.O.D.

Tricep stretch

Monday 10 June

Buy In

Banded couch+hamstring floss

W.O.D


2 power cleans EMOTMx9 min

""The Ultimate Warrior""

6rds
6 Power cleans 155/105
8 C2B Pullups
10/6 Cal bike/Row

Post W.O.D.

Roll lats/low back

Friday 7 June

Buy In

Roll quads
T-spine mob
Burgener w/u

W.O.D

"Power snatch+OHS+snatch E90 secx8 work up to heavy set

""Stingray""

30 Power snatch 75/55
30 Burpees over bar
25 power snatch 95/65
25 Burpees over bar
20 Power snatch 115/75
20 Burpees over bar
400m run

Post W.O.D.


Thursday 6 June

Buy In

W.O.D

"""D-Day""

1944m Row(2.4 bike) Buy in
6rds
6 6Step ups 1x50/35 24/20
50m Sol Carry 50/35

Finish with 75 cal row/Bike

Post W.O.D.


Wednesday 5 June

Buy In

Pull aparts
Pass thrus
bottom up KB press

W.O.D


""PB &J""
3 rds
1 min max reps
Bar Muscle ups
Jumping Lunges
Push Press 95/65
Box Jump overs
Bike
Rest 1 min

Post W.O.D.

Roll lats

Tuesday 4 June

Buy In

Banded warmup

W.O.D

"3x
5 Front squat 2 ct pause 70%
8/8 Bulgarian split squat

""Robot Chicken""
1k Row
3rds
12 Goblet squats 70/53
12 KBS 70/53
12 Toes to bar"

Post W.O.D.

Roll quads

Monday 3 June

Buy In

3x
5/5 windmills+5/5 Single arm OHS

W.O.D

DU skills
2 Power clean and Jerk EMOTMx7

"Jake the Snake"
15 min AMRAP
7 Power clean and Jerk 135/95
30 DU
7 Strict pullups
30 DU
20 ABmat situps
30 Du

Post W.O.D.

Roll lower back

Friday 31 May

Buy In

Tspine mobility
Bottoms up KB press

W.O.D

OHS 5x2 32x1

12 min AMRAP
"GI Joe"
4 Burpee pullups
8 Goblet squats 70/53
12 KBS 70/53
40 DU

Post W.O.D.

Roll lats/tricep stretch