All Workouts

Thursday 16 May

Buy In

Rowing skills
Couch stretch
Tspine mob

W.O.D


"Upstairs and downstairs"
9-15-21
Overhead squats 95/65
Cal row/bike
immediately into
21-15-9
Back rack lunge 95/65
Cal row/bike

Post W.O.D.

Roll quads

Wednesday 15 May

Buy In

Banded couch+Hamstring floss

W.O.D

3 Power cleans EMOTMx3
rest 1 min
2 Power cleans EMOTMx3
rest 1 min
10 min to find 1rm Power clean

""Black and Blue""
5rds
10 Power cleans 135/95
10 Burpees

Post W.O.D.

Roll low back and glutes

Tuesday 14 May

Buy In

3x
5/5 windmills
5/5 KB bottom up press

W.O.D

"Strict press 3x10 or HSPU 5x5
super set w/ 20 Vups


10 min amrap
10 DB push press 50/35
30 DU

Post W.O.D.

Roll lats

Monday 13 May

Buy In

Row/bike 500/.6
Perfect stretch
3x
10 Bridges
10 sec bar hang
10 sec gob squat hold

W.O.D

Rope climb skills!

12-9-6-3 Front squats 185/125
4-3-2-1 Rope climbs
200m run

Post W.O.D.

Roll quads

Friday 10 May

Buy In

Banded couch+hamstring floss

W.O.D

""Lumber Jack 20""
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Post W.O.D.

Roll glutes and low back

Thursday 9 May

Buy In

3x
10 kang squats
10 pull aparts
10 pvc OHS

W.O.D


""Jingle all the way""
4rds
5 muscle ups
10 hang power snatch 115/95
20 Weighted step ups 24/20 1x50/35 DB

Post W.O.D.

Roll upper back

Wednesday 8 May

Buy In

:15 gob squat hold :15 rest x 4min

W.O.D

Front squat 1rm

""True lies""
60 Dbl unders
30 Wall balls
3 Rope climbs
60 Du
25 Wall balls 20/14
2 Rope climbs
60 Dbl unders
20 Wall balls
1 Rope climb

Post W.O.D.

Couch stretch

Tuesday 7 May

Buy In

T-spine mobility
Roll quads

W.O.D

"Power clean and Jerk 2 EMOTMx8 min

""Liquod Cocaine""
5rds
5 Power clean and Jerks 155/105
10 C2B pullups

Post W.O.D.

Roll low back and lats

Monday 6 May

Buy In

3x
5/5 windmills
5/5 bottom up KB press

W.O.D

3x
seated DB Press 10
15 GHD situps or Vups

"Commando"
3rds
500m row
15 DB Front squats 50/35
50m SOL carry

Post W.O.D.

Roll lats

Saturday 4 May

Buy In

W.O.D

"Double Impact"
Teams of 2
10 min Cindy
5 pullups
10 pushups
15 air squats
Immediately into 10 min AMRAP
10 DB squat cleans 50/35
50 DU
10 DB Lunge 2x50/35
50 Du

Post W.O.D.