All Workouts

Saturday 30 March

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W.O.D

""Bike Drop""
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Post W.O.D.


Friday 29 March

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3x
7 YTA
7 Tspine ext
10 wall squats

W.O.D

"Muscle up skills!

""Muscle beach""

18 min AMRAP
4 muscle ups
8 Hang power cleans 135/95
12 Box Step ups 1x50/35 DB
16 ball slams 40/30
20 Cal row

Post W.O.D.

Roll quads and lats

Thursday 28 March

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Banded couch+HS floss

W.O.D

"
Deadlift 5 E2Mx10 min start at 60% and go up to 75%

""Snake Charmer""
4rds
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
200m run

Post W.O.D.

Roll glutes and low back

Wednesday 27 March

Buy In

1 box jump :15 secx4 min

W.O.D

EMOTMx6 Power clean+2 Push Jerk

"Squeaky wheel"
30-20-10
30/25 cal /Bike/Row
Box jump overs 24/20
Push Jerk 115/75

Post W.O.D.

Roll calves and low back

Tuesday 26 March

Buy In

3x
7 snow angels
7 kang squats
5/5 windmills

W.O.D

3x
6 Front squats 65-70%

""Top Heavy""
9 min ascending ladder
2-4-6-8-10
KBS 70/53
Pushups
Goblet squats 70/53
Strict pullups

Post W.O.D.

Roll lats and low back

Monday 25 March

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3x
Bottom up KB press 5/5
7 Kang squats

W.O.D

3 sets
8 seated DB Press
15 GHD situps/Vups


""Dash""
1 Round:
1000m Run
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Post W.O.D.

Roll lats

Friday 22 March

Buy In

W.O.D

Teams of 2
18 min AMRAP
100 DB snatch 50/35
90 Pushups
80 Cal row/bike
max rds in remaining time of
4 power snatch 135/95
8 box step ups 1DB 24/20
12 plyo jumps over bar

Post W.O.D.


Thursday 21 March

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Roll glutes
Banded warmup

W.O.D

400m run
15 2xKB DL 53/35
20 Abmat situps
50 SOL carry 50/35
400m run
15 DL 185/125
20 Abmat situps
50m SOL carry 50/35
400m run
15 2xKB DL 53/35
20 Abmat situps
400m run
15 Deadlift 225/155
20 Abmat situps
50m SOL carry 2x50/35


Post W.O.D.

Roll low back

Wednesday 20 March

Buy In

3x sampson
10 wall squat
5/5 lat lunges

10 snpp+OHS

W.O.D

Overhead squats 5x2 32x1

21-15-9
Front rack lunges 115/75
Ball slams 40/30
12-9-6 Ring dips


Post W.O.D.

Roll quads

Tuesday 19 March

Buy In

Dbl under skills

W.O.D

3 Power clean and Jerks E90 secx7 find heavy triple

"Short and Sweet"
4rds
5 Power clean and Jerks 155/105
10 Toes to bar
50 Dbl unders

Post W.O.D.

Roll lower back