All Workouts

Thursday 21 May

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W.O.D

3x
5/5 sampson
10 wall squats

"Grocery Bag"
4rds
400m run
50m Front rack carry
10 strict Toes to bar

Rent
3x8 Chinups or 8/8 single arm rows

Post W.O.D.


Wednesday 20 May

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

”Nasty Dozen”

AMRAP 12:
50 Jumping Lunges
7 Strict Pull-ups
5/5 Dumbbell hang Clean and Jerks


Rent$$ 3x25 Pushups, 3x1 min hollow rocks

Post W.O.D.


Tuesday 19 May

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"Long Beach"

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Roll calves!!!!, 3x8/8 Pullups+chiinups scale reps as needed If no pullup bar, sub with single arm rows-adjust reps as needed

Post W.O.D.


Monday 18 May

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W.O.D

Jump rope w/u
3x
5/5 sampson
10 wall squats

"Abs Maghee"

2 sets
8 min work rest 4 min
20 abmat situps
10/10 Warrior squats 1xDB
10 Hollow rocks
20 DB snatch
100 run in place jump rope

Rent $$$
5x5/5 Bulgarian split squats 2ct pause at bottom:)

Post W.O.D.


Sunday 17 May

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Active lat 2 min
3x
Squat hold with rotation 1 min
5/5 lat lunge

"Deep Six"
6rds
6/6 single arm KBS
6 HSPU
6 Reverse burpees
6/6 single arm KB PP

Rent 3x8/8 bent rows 200m single arm Front rack carry alt as needed

Post W.O.D.


Saturday 16 May

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Active couch 2min/2min
2 sets
Sampson 2min
Hold bottom of squat 2 min


"Murph Prep"

AMRAP 20:
5 Strict Pull Ups or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
400m Run
*If you have a 20/14# vest or ruck wear it!-Be smart on this, its ok to wear it only on the run if the other movements make it not appropriate

Rent
Roll quads!!! 3x40 Abmat sit-ups

Post W.O.D.


Friday 15 May

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2 min active lat
3x5/5 walkout+lunge+twist
3x5/5 windmills
OHS single arm hold 1 min each

"Magic Johnson"

15 min AMRAP

4 TGU
10 lateral hops
50m OH carry
4 TGU
10 lateral hops
50m OH carry

Single arm seated press 3x8/8, 25/25 floor wipers

Post W.O.D.


Thursday 14 May

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3x
5/5 sampson
5/5 walkouts
10/10 single arm press from lunge-pvc

"Kirby"

2 Sets:
AMRAP 8 Minutes:
24 Alternating Leg V-Ups
12/12 Hang Clean and Jerks 50/35-Set 2 sub 24 KBS
24 Alternating Step Back Lunges 50/35
-Rest 4 Minutes b/t sets-

Rent
3x10 Strict pullup superset with 8/8 single arm rows

Post W.O.D.


Wednesday 13 May

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Roll Hamstring/glute w/KB.
3x5/5 walkout+10 sec KB hold
3x5 Kang squat+7 wall squat

"Air Jordan"

AMRAP 8 Minutes:
16 Burpees
48 Air Squats

Rest 2:00

AMRAP 6 Minutes:
12 Burpees
36 Air Squats

Rest 2:00

AMRAP 4 Minutes:
8 Burpees
24 Air Squats

Rent: Roll quads w/ KB. 3x1 min hollow rocks

Post W.O.D.


Tuesday 12 May

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Active lat stretch 2 min
3x5/5 windmills+5/5 OHS

"Ceiling Fan"
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Under

Rent:
AMRAP 5:
Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):
6 Hand Release Push-ups

Post W.O.D.