All Workouts

Monday 18 March

Buy In

3x
Bottom up KB press
10 pass throughs
10 good mornings

W.O.D

3x
8 Bench Press
10 Strict pullups

15 min AMRAP
Calorie Row 2,4,6,8,10...
Rope climbs 1
single arm DB PP 50/35 6/6

Post W.O.D.

Banded tricep stretch

Thursday 14 March

Buy In

Single leg DL 5/5x3
7 Good mornings

W.O.D

1k row Buy in
10-8-6-4-2
Lunges w/ plate OH
Ring pushups
Deadlift 225/155
1k Row cashout

Post W.O.D.

Roll glutes+lower back

Wednesday 13 March

Buy In

3x
Row 10 cal
roll quads
10 wall squats

W.O.D

Front squat find 1rm


12 min AMRAP
10 Goblet squats 70/53
40 Du
8 strict pullups
40 Du

Post W.O.D.

Couch stretch

Tuesday 12 March

Buy In

3x
5/5 windmills
Press from lunge 5/5

W.O.D

25 min AMRAP
Run 200m
2 snatch
Start at 60% you may add 5-10lbs/rd

Post W.O.D.

Roll lower back/calves

Monday 11 March

Buy In

Banded warmup/front rack mobiltiy

W.O.D

"Power clean+2 Thruster EMOTMx8 work up to heavy set

21-15-9
DB thrusters 50/35
Burpee Box Jump overs 24/20



Post W.O.D.

Roll glutes

Friday 8 March

Buy In

Banded tricep stretch
Couch stretch

W.O.D

3x
20 Vups
10 Back ext

Muscle ups skills

3rds
4 Muscle ups
8 Push Press 115/75
12 box jump overs 24/20
400m run

Post W.O.D.

Roll lats

March 7 Thursday

Buy In

W.O.D

3x
Windmills 3x5/5 use wt
20 Vups

TTB skills

4rds
10 DB OH/FR lunge 2x50/35
10 Toes to bar
10 DB OH/FR lunge 2x50/35 Opposite way
10 Ball slams 40/30


Post W.O.D.

Roll lower back and VMO

Wednesday 6 March

Buy In

DU skills
Banded couch+Hamstring floss

W.O.D


3rds
5 min AMRAP
10 Deadlift 185/125
10 Bar facing burpees
max DU
rest 3 min
5 min ARMAP
3rds
8 Deadlift 225155
8 Bar Facing burpees
Max DU
rest 3 min
5 min AMRAP
3rds
6 Deadlift 315/205
6 Bar Facing Burpees
Max DU

Post W.O.D.

Roll calves/couch stretch