All Workouts

Wednesday 7 November

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Roll glute med
Banded warmup

W.O.D

5 min AMRAP
50/35 cal bike/row
max rds
8 Deadlift 185/125
30 DU
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
6 Deadlifts 225/155
40 Du
rest 3 min
5 min AMRAP
50/35 cal bike/row
max rds
4 Deadlifts 275/185
50 Du
rest 3 min

Post W.O.D.

Roll glutes and low back

Tuesday 6 November

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3x
5/5 windmills
5 kang squats

W.O.D

3x
10 L seated DB press
15-20 Vups

5 min AMRAP
TGU
3rds
20 DB snatch 50/35
20 burpees to bar
Burpees to bar

Post W.O.D.

Roll lats and low back

Monday 5 November

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3x
10 wall squats
inchworm
5/5 lat lunges

W.O.D

Back squats
6-4-3-2 80-85-80-95%

600m run
50 Wall balls 20/14
400m run
25 wall balls 20/14

Post W.O.D.

Roll quads

Saturday 3 November

Buy In

W.O.D

Teams of 2
5rds
20 Power cleans 135/95
30 Jumping squats
40 single arm DB PP 50/35
Cash out 80/50 cal bike

Post W.O.D.


Friday 2 November

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400m run
Couch stretch
3x
5/5 lat lunges
7 kang squats

W.O.D

Back squats 4x6 80%

3rds
15 DB front squats 50/35
2 rope climbs
50 DU

Post W.O.D.

Roll quads

Thursday 1 November

Buy In

3x
5/5 windmills+5/5 OHS

W.O.D

TTB skills

2 sets
10 min AMRAP
15/12 cal row/bike
6 Jerks 115/75
8 TTB
5min rest

Post W.O.D.

Roll lower back and lats

Wednesday 31 October

Buy In

W.O.D

1x10L/10R TGU

SKill HSPU

8 min AMRAP
20 box Jump over buy in
1/1, 2/2, 3/3...
HSPU
Ball slam 40/30
rest 5 min
1 mile for time:)

Post W.O.D.

Roll lats/tricep stretch

Tuesday 30 October

Buy In

3x
5/5 lat lunges
7 Good mornings
10 wall squats

W.O.D

Back squats 4x6 80%
3x10 strict pullups

3rds
500m row
20 walking lunges 50/35
50m SOL carry

Post W.O.D.

Roll quads/couch stretch

Monday 29 October

Buy In

3x
5/5 windmills+5/5 OHS

20 pvc snatch balance

W.O.D

2 Power snatch+1 OHS EMOTMx8

15-12-9-6-3
Power snatch 95/65
Ring pushups
200m run

Post W.O.D.

Roll glutes and lats

Saturday 27 October

Buy In

W.O.D

Here goes:

β€œThe Great Pumpkin πŸŽƒ WOD”
Teams of 2 - 20 minuteAMRAP
*20 M Walking Lunge with pumpkins πŸŽƒ overhead
*100 pumpkin πŸŽƒ over the shoulder toss
*100 goblet squats with a pumpkin πŸŽƒ
*20 M walking lunge with pumpkins πŸŽƒ overhead
*100 pumpkin πŸŽƒ wall balls
*100 pumpkin πŸŽƒ slam balls
*100 team pumpkin πŸŽƒ sit ups
*50 M team wheelbarrow push

Disclaimer: no real pumpkins πŸŽƒ will be harmed in this WOD!

Post W.O.D.