All Workouts

Monday 28 January

Buy In

Tspine mob w/ roller
CF symm
3x
5/5 windmills+5/5 single arm OHS

W.O.D

SWOLEMATE WOD 1

Rx
Part A
4 rounds:
21 double KB snatch (2 x 53/35)
15 chest-to-bar pull-ups
9 handstand push-ups
straight into…
Part B
50 dumbbell box step overs (2 x 50/35, 24/20)

Intermediate
Part A
4 rounds:
21 dumbbell snatch (50/35)
15 dumbbell push press (2 x 40/25)
9 pull-ups
straight into…
Part B
50 dumbbell box step overs (2 x 40/25, 24/20)

Post W.O.D.

Roll lats and tricep stretch

CFC Olympics!

Buy In

W.O.D

1. 2 min 20/15 cal bike+max burpees rest 2 minx2(score is combined total burpees)
2. Max distance standing Broad Jump-2 Attempts
3 &4. 8 min running clock-6min AMRAP 5 pullups+10 Pushups+15 air squats immediately into:
max rep C&J 115/75
5. 4rds-20 abmat situps 50m Front rack carry 70/53
6 &7. Max unbroken Wallballs 20/14 3 min cap rest 3 min Max DB 50/35 box step ups in 3 min
8. 50 cal row
-pub crawl after:)

Post W.O.D.


Friday 25 January

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Banded couch+hamstring floss

3x
7 Good mornings
15 sec bar hang

W.O.D

"


25 min AMRAP
20/15 Cal row
200m run
10 TTB
3 Deadlift climb every round start at 65% can;t increase more than 5% at a time


Post W.O.D.

Roll glutes and low back

Thursday 24 January

Buy In

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

W.O.D

"3x10 strict Press+10 strict pullups


12 min
5/5 DB clean and Jerk 50/35
30 DU
5/5 DB snatch 50/35
30 DU
50 Sol carry 50/35
30 DU

Post W.O.D.

Roll lats or calves

Wednesday 23 January

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Roll glutes
3x
10 wall squats
10 pass thrus
7 kang squats

W.O.D

OHS find 3rm

3rds
15 Front squats 135/95
20 KBS 70/53
10 RIng Dips

Post W.O.D.

roll quads, stretch triceps

Tuesday 22 January

Buy In

Broad Jump relay

Floss Hamstrings

W.O.D

5 min AMRAP
50 Wall balls 20/14-buy in
12 Power cleans 155/105
12 Lateral Burpees
rest 3 min
5min AMRAP
35 wall balls 20/154-buy in
9 Power cleans 185/125
9 lateral burpees
rest 3 min
5 min AMRAP
20 Wallballs 20/14-buy in
6 Power cleans 205/135
6 Lateral burpees

Post W.O.D.

Roll lower back

Friday 18 January

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3x
Ring hold 5-10 sec
5 ATYT
5/5 windmills

W.O.D

Muscle up skills

AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Balls 20/14 lb
100 Double- Unders

Post W.O.D.

Roll lats and quads

Thursday 17 January

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Banded couch+HS floss

Single leg DL+windmill

W.O.D

"

EMOTMx24
1: Row 18/12 cal
2: 25 abmat situps or 15 Vups
3: Bike 16/10 cal
4: 3 OHS 75% snatch

Post W.O.D.

Roll glutes and lower back

Wednesday 16 January

Buy In

3x
30 sec quad roll
5/5 lat lunges
7 good mornings

W.O.D

Back squat 10-8-6-4-2 65-85%

Front rack lunges 12-10-8-6-4 155/105
2 rope climbs
50 single arm front rack carry 70/53

Post W.O.D.

Couch stretch

Tuesday 15 January

Buy In

3 sets
10 strict pullups
10 wall squats
7 kang squats

W.O.D


HSPU skill work
-negatives
-scaled w/ abmats
-strict
4 min to
4rds
400m run
20 KBS 70/53
max rep strict HSPU-scale w/ abmats or seated DB press
rest 2 min


"

Post W.O.D.

Tricep stretch