All Workouts

Monday 14 January

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3x
10 wall squats
inchworm
10 Tspine ext foam roller

W.O.D



8 rds
3 Power cleans+3 Front squats+3 Jerks 155/105
30 DU
"

Post W.O.D.

Roll lower back

Friday 11 January

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

W.O.D

Power snatch+2 OHS-2ct pause EMOTMx8 min

Rowing/biking Nancy 5rds
5rds
500m row/.6 bike
15 OHS 95/65

Post W.O.D.

Roll quads

Thursday 10 January

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Superman press
Banded ER-

W.O.D

"3x
5/5 single arm DB bench
10 Strict pullups
15-20 GHD situps

12 min AMRAP
15 American swings 53/35
6/6 Single arm KB push Press 53/35
9 Box Jump overs 24/20
6 Ring dips
3 rope climbs

Post W.O.D.

Roll lats and triceps

Wednesday 9 January

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DU relay
pigeon stretch
:15 squat/:15 rest
Front rack mobility

W.O.D

Tempo Front squats 5x3
32x1

100 DU
3rds
12 DB Thrusters 50/35
12 Toes to bar
100 DU buy out

Post W.O.D.


Tuesday 8 January

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3x
10 wall squats
10 strict pullups
Inchworm

W.O.D

5 min AMRAP
50/35 cal bike/row
21 Deadlifts 185/125(rx+225/155)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
15 Deadlifts 225/185(rx+275/185)
Max lateral burpees over bar in remaining time
rest 3 min
50/35 cal bike/row
9 Deadlifts 275/185(Rx+315/205)
Max lateral burpees over bar in remaining time

Post W.O.D.

Roll glutes and low back

Monday 7 January

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Banded warmup
Front rack mobility

C&J skills

W.O.D

"Clean and Jerk-EMOTMx8 min work up to 75%

Max effort mile run

Remainder of class to find 1rm"

Post W.O.D.


Saturday 5 January

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W.O.D

"Team Filthy Fifty"

25 min AMRAP
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post W.O.D.


Friday 4 January

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W.O.D

Tempo OHS 5x3 32x1

12 min AMRAP
15 OHS 115/75
40 Du
15 Toes to bar
40 Du

Post W.O.D.


Thursday 3 January

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W.O.D

2 Deadlift EMOTMx8 min up to 85%

1rd every 5 minx4
400m run
12 Deadlifts 225/155
15 KBS 70/53

Post W.O.D.


Wednesday 2 January

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400m run
Pigeon stretch
:15 squat hold :15 restx4 min
Banded ER

W.O.D

"Fight Gone Bad"

3rds 1min max reps

Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps
Push Press 75/45
Row calories
Rest

Post W.O.D.

Roll quads and lats