All Workouts

Wednesday 21 November

Buy In

400m run
Roll Glute med
3x
7 Kang squats
7 wall balls

W.O.D

5 min AMRAP
50 Wallballs
max rds
7 DL 225/155
7 BF burpees
rest 3 min
5 min AMRAP
40 wallballs
max rds
6 Deadlift 275/185
8 BF burpees
rest 3 min
5 min AMRAP
30 Wallballs 20/14
max rds
5 Deadlift 315/205
9 BF burpees

Post W.O.D.

Roll glutes and low back

Tuesday 20 November

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3x
5/5 windmills
15 sec bar hang palms in

W.O.D

"Train Wreck"

15-12-9-6-3 TGU
60-50-40-30-20 AKBS 53/35
30-25-20-15-10 Pullups

Post W.O.D.

Roll lats

Monday 19 November

Buy In

Banded warmup
Front rack mobility

W.O.D

1rd every 5 min
x4
Run 400m
8 Front squat increase wt each rd (From floor) start at 65%
40 DU

Post W.O.D.

Roll calves/couch stretch

Saturday 17 November

Buy In

W.O.D

20 min AMRAP

"Smooth Criminal"
60 DU
10 Hang power clean 135/95
20 OH lunges w/ plate 45/25
10 Knees to elbows
200m run

Post W.O.D.

Roll quads/glutes

Friday 16 november

Buy In

Banded warmup

W.O.D

Back squats
5-4-3-2
85-90-95-100%

9-15-21
Bike/row
DB thrusters 50/35
Ball slams 40/30

Post W.O.D.

Couch stretch/low back

Thursday 15 November

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Skill shoulder taps

W.O.D

Power clean+2 Push Jerk EMOTMx8

4rds
400m run
12 Push Jerk 135/95
8 strict pullups

Post W.O.D.

Roll lats/glutes

Wednesday 14 November

Buy In

Tabata planks

W.O.D

Muscle up skills

"Partner wod
Teams of 2
18 min AMRAP
60 cal row
50 TTB
40 Wall balls 20/14
30 Deadlift 275/185
10 Muscle ups

Post W.O.D.

Tricep stretch/low back

Tuesday 13 November

Buy In

Dbl under skills
Ankle mob
3x
10 wall squats
10 kang squats

W.O.D

Back squats 5-4-3-2
85-90-95-100%

12 min AMRAP
4/4 OHL R 53/35
4/4 OHL L
8 KB squats 2x53/35
8/8 KB PP(1x53)
60 DU

Post W.O.D.

Roll quads

Friday 9 November

Buy In

Snatch skills

W.O.D

Teams of 2
400m slam ball run 40/30
20 snatch 115/75
20 Ring dips
400m slam ball run
20 snatch 135/95
20 ring dips
400m slam ball run
20 snatch 155/105
20 ring dips


One works one rests

Post W.O.D.

Roll lower back and lats

Thursday 8 November

Buy In

3x
7 good mornings
5/5 lat lunges
10 sec bar hang

W.O.D

Back squats 6-4-3-2
80-85-90-95%

8 min AMRAP
3,6,9,12,15
Thrusters 95/65
KTE

Post W.O.D.

Roll quads/couch stretch