All Workouts

Sunday 31 May

Buy In

W.O.D

"Captain America"

3 Rounds:
10/10 Single arm Dumbbell Thrusters 50s/35s
20 Dumbbell Facing Burpees

Rest 3 Minutes

3 Rounds:
20 Alternating Dumbbell Snatch 50/35
20 Dumbbell Facing Burpees

$$$ 3x8/8 Bulgarian splits squats 2ct pause in bottom

Post W.O.D.


Saturday 30 May

Buy In

W.O.D

"Ricky Bobby"

10-1
Handstand Pushups
Strict pullups
30 DU each round

*If arms still sore from Murph, scale pullups with ring rows

Post W.O.D.


Friday 29 May

Buy In

W.O.D

"Walker and Texas Ranger"

2 sets
8 min AMRAP
4/4 TGU
16 KBS
20 Lateral jumps
6 Strict TTB
Rest 4 min

Rent: 3 min bottom of squat hold, 3x20/20 Russian twists

Post W.O.D.


Thursday 28 May

Buy In

W.O.D

"Cal Norton Jr"

4rds
400m run
20 DB snatch
30 Abmat situps

Rent 25/25 Floor wipers, 3x10 Chin ups

Post W.O.D.


Wednesday 27 May

Buy In

W.O.D

"Five Below"

5 min AMRAP
100DU buy in
max rds
12 DB front squats
6 lateral burpees
rest 3 min
5 min AMRAP
100 DU Buy in
5/5 DB thrusters
6 Lateral burpees
rest 3 min
5 min AMRAP
100 DU buy in
3/3 DB Clusters
6 lateral DB burpees

Rent 3x1 min hollow rocks

Post W.O.D.


Tuesday 26 May

Buy In

W.O.D

3rds
1 min OHS hold R arm
1 min jump rope
1 min OHS hold L arm
1 min Run in place jump rope
1 min plank hold
1 min lateral jump rope
No rest-at end of rd 3, 400m Front rack carry 1xkb or DB switch as needed
No rent today

Post W.O.D.


Monday 25 May

Buy In

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Scaling options-cut wod in half. Be smart here. If you haven't been consist go half or even 1/3 of everything. Listen to your body.

W.O.D

Post W.O.D.


Sunday 24 May

Buy In

W.O.D

3x
5/5 sampson
10 goodmornings

3rds
400m run
25 Step back lunges
100 run in place jump rope
7 HSPU
50 jump rope lateral jump

Rent
goal-max singles jump in 3 min, then 3x20/20 Russian twists

Post W.O.D.


Saturday 23 May

Buy In

W.O.D

3x
5/5 windmills
5/5 lat lunges
5/5 warrior squats

"Super Mario Bros"

8 min AMRAP
2/2-4/4-6/6-8/8...
Single arm DB/kb hang squat cleans
DB facing burpees
Rest 4 min
Start over

Rent 3x8 single arm seated press, 50 Floor wipers

Post W.O.D.


Friday 22 May

Buy In

W.O.D

3x
5/5 windmills
5/5 single arm OHS

”CEO"

5 Rounds:
AMRAP 3:
3/3 DB Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

5x5/5 bulgarian split squats 2ct pause same as Monday

Post W.O.D.