All Workouts

Thursday 28 May

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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

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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

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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.


Thursday 21 May

Buy In

W.O.D

3x
5/5 sampson
10 wall squats

"Grocery Bag"
4rds
400m run
50m Front rack carry
10 strict Toes to bar

Rent
3x8 Chinups or 8/8 single arm rows

Post W.O.D.


Wednesday 20 May

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W.O.D

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

”Nasty Dozen”

AMRAP 12:
50 Jumping Lunges
7 Strict Pull-ups
5/5 Dumbbell hang Clean and Jerks


Rent$$ 3x25 Pushups, 3x1 min hollow rocks

Post W.O.D.


Tuesday 19 May

Buy In

W.O.D

"Long Beach"

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Roll calves!!!!, 3x8/8 Pullups+chiinups scale reps as needed If no pullup bar, sub with single arm rows-adjust reps as needed

Post W.O.D.