All Workouts

Friday 8 February

Buy In

3x
bike/row 45 sec
10 tspine ext
10 banded squats

Roll glutes+3x10 pvc sotts press

W.O.D

2 Power clean and Jerks EMOTMx8

""Megatron""
3rds
50 wallballs 20/14
10 Clean and Jerks 135/95

Post W.O.D.

Roll quads

Thursday 7 February

Buy In

3x
7 YTA
10 wall squats
inchworm

W.O.D

3x
10 Close grip bench press
DB rows 8/8

3rds
400m run
10 SDHP 70/53 KB
2 rope climbs
10 2xKBsumo DL 70/53

Post W.O.D.

Roll adductors and low back

Wednesday 6 February

Buy In

W.O.D

3x
5/5 windmills+5/5 single arm OHS
OHS 5x3 32x1 add 5-10 if you can from last week

4 sets

2 min AMRAP
15 KBS
10 burpees
max cal bike/ROW
rest 2 min

Post W.O.D.

Roll lower back

Tuesday 5 February

Buy In

Banded couch+HS floss

W.O.D

4x
5 DL 75%+5-10lbs deadstop
10 Heavy goblet squats

12 min AMRAP
5/5 DB clean and Jerks
30 DU
10 Def pushups-use 45lb plates
30 DU
10 step ups 1x50/35 DB hold anyhow
30 DU

Post W.O.D.

Roll glutes and low back

Monday 4 February

Buy In

Banded warmup
Tspine mob

W.O.D

AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Post W.O.D.

Roll quads

Saturday 2 February

Buy In

W.O.D

100m Front rack/OH carry buy in 50/35
10-1
DB hang squat cleans 50/35
Knees to elbows
100m Front rack/OH carry cash out

Post W.O.D.


Friday 1 February

Buy In

3x
10 foam roller tspine ext
sotts press
5/5 lat lunges

snPP+OHS+snbalx10

W.O.D

Bar MU skills

2rds
15 hang snatch 75/55
50 DU
3 Bar MU
2rds
12 Hang snatch 95/65
50 DU
3 Bar MU
2rds
9 Hang snatch 115/75
50 DU
3 Bar MU
2rds
6 Hang snatch 135/95
50 DU
3 Bar MU

Scale with strict pullups, banded or jumping bar MU

Post W.O.D.

Roll upper back+tricep stretch

Thursday 31 January

Buy In

Game

banded couch+HS floss

W.O.D


2 power cleans EMOTMx6

""The Chief""

5 rds
3 min AMRAP
3 Power cleans 135/95
6 Pushups
9 Air squats
rest 1 min

Post W.O.D.

Roll quads+couch stretch

January 30 Wednesday

Buy In

Banded warmup
3x
5/5 windmills+5/5 single arm OHS

W.O.D

OHS 5x3 32x1

2-4-6-8-10
TTB
OHS 115/75
Row/BIke 4-8-16-20

Post W.O.D.

Roll quads and lats

Tuesday 29 January

Buy In

Roll side butt and adductors

W.O.D

5 Deadlift 75% deadstop+8 heavy KB squats rest 2 minx4

3rds
400m run
15 Ball slams 40/30
12 Ring Dips

Post W.O.D.

Roll low back/Tricep Stretch