All Workouts

Monday September 30

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W.O.D

Every 90 sec x7 sets start at 60%
Hang power snatch+OHS+hang squat snatch


"Bartender"

AMRAP 10:

12 Deadlifts 115/75
9 Overhead Squats 115/75
6 Hang Power Snatches 115/75

Post W.O.D.


Friday September 27

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W.O.D

"
C2B skills

"Home run Derby"

24-18-12

Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups

Post W.O.D.


Thursday September 26

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W.O.D

"Ring MU skills

7 min AMRAPx2

3 Ring MU
12 DB weighted step ups 1x 50/35
12 Ball slams
12 Box jump overs 24/20
rest 3 min"

Post W.O.D.


Wednesday September 25

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W.O.D

"Bar Crawl

Teams of 3 1 wks at a time

AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)"

Post W.O.D.

Banded Tricep

Tuesday September 24

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W.O.D

"DU skills!

""Full Circle""
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row"

Post W.O.D.


Monday 23 September

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3x
samspon stretch
inchworm
wall squats

W.O.D

3x
8 strict pullups
8/8 Bulgarian split squats


""Master Splinter""
3 Rounds:
400 Meter Run
12 Burpee Box jump overs (24/20)
15 DB Thrusters 50/35

Post W.O.D.

Couch stretch

Friday 20 September

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3x
5/5 windmills+5/5 OHS

W.O.D

Rope climb skills

"Rope a Dope"
3rds
1 min max reps
KBS 70/53
Goblet lunges
Abmat situps
Push Press 115/75
Rope climbs
Rest 1 min

Post W.O.D.

Roll lats+Tricep stretch

Thursday 19 September

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T-spine mobilty

W.O.D

"Cold Feet"

Big lap buy in
4rds
4 Bar MU
8/8 DB snatch 50/35
16 Box Jump overs 24/20
50m Dball/sandbag carry

Post W.O.D.

Roll calves and low back

Wednesday 18 September

Buy In

1 box jump every :15x4 min
Banded couch+HS floss

W.O.D

"IHOP"

20 min AMRAP

3 Power cleans start at 60%
15/12 Cal bike Row
Add every 5-10lbs/rd

Post W.O.D.

Roll low back

Tuesday 17 September

Buy In

T-spine mobility

W.O.D

"3x
10 seated DB Press
20 Vups

"Pythons"
4rds
400m run
6/6 KB clean and Jerk 53/35
12/8 Strict pullups

Post W.O.D.

Roll lats