All Workouts

Friday 8 May

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W.O.D

3x
5/5 sampson
5/5 lat lunge
5/5 single arm OHS

"Ham Sandwich"

50 Abmat situps
rest 3 min
21/21 Warrior squats
21 Burpees facing KB
15/15 Warrior squats
15 Burpees facing KB
9/9 Warrior squats
9 Burpees facing KB
rest 3 min
50 Abmat situps

3x20 Dips on chair-adjust reps based on ability level, accummulate 3 min in hollow rock in as few of sets as possible

Post W.O.D.


Thursday 7 May

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W.O.D

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


5rds
10 KB swings 1 arm
50m Suitcase Carry R
10 KB swings 1 arm
50m suitcase carry
10 KB Push Press
50m Suitcase carry R
10 KB Push Press R
20 Lateral hops over KB
5 Strict TTB

Rent 3x10 pullups, 3x30 sec goblet squat hold:)

Post W.O.D.


Wednesday 6 May

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W.O.D

3x
5/5 walkout+lunge+twist
5/5 windmills

"Magic Mike"
4rds
1 min max reps each
Dbl Unders
Pushups
Goblet Lunges w/ 1xDB or KB
Rest 1 min

25/25 Floor wipers, 3x10 chinups or 3x8/8 single arm rows

Post W.O.D.


Tuesday 5 May

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W.O.D

Active couch 2min each
3x10 pass though+10 snatch Press

"Double Trouble"
2 sets
8 min AMRAP
3/3 TGU
9 Burpees over KB
6 Pullups
Rest 4 min

Side plank 1 min eachx2 3x8/8 Bulgarian split squats

Post W.O.D.


Monday 4 May

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W.O.D

Pigeon 2min each side
Active lat stretch 2 min alt

"King Arthur"
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatch
20 Dumbbell Goblet Squat

Rent: 3x25 Pushups, 3x20/20 Russian twists

Post W.O.D.


Sunday 3 May

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W.O.D

Pigeon stretch
3x
5/5 windmills


"Bro sesh"
5rds
25 KBS
8 Vups
25L/25R KB FR CARRY
8 Vups
10 Strict pullups

Rent
1 min plank hold+30/20 pushupsx3

Post W.O.D.


Saturday 2 May

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W.O.D

1 min singlesx2
3x
walkout+lunge+twist
8/8 single arm PVC press from lunge

"Escape from Wonderland"

2 Rounds For Time:
150 Double Unders
40 Thrusters (20L/20R
400m run
immediately into 60 burpees laterally over KB

Rent
Bulgarian split squats 3x8/8, 25/25 Floor wipers

Post W.O.D.


Friday 1 May

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W.O.D

3x10 pass though+5/5 sampson

"Barbs"
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 min b/w rounds

Rent
3x8/8 Deadbug, 5 min in bottom of squat

Post W.O.D.


Thursday 30 April

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W.O.D

Pigeon 2 min each side
10 pass through+5/5 windmills3

150m OH carry switch however
10 DB snatch
15 Burpees facing DB if you can
20 Lateral hops
20 DB snatch
15 Burpees facing DB
20 lateral hops
30 DB snatch
15 Burpees facing DB
20 Lateral hops
150m OH carry switch however

$$$ 3x10 Chinups+1 min plank each set

Post W.O.D.


Wednesday 29 April

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W.O.D

3x
10/10 lunge+press
5/5 windmills

"Wedding March"
15 min AMRAP
6 Hand stand Pushups
25 DU
6 Warrior squats L
25 DU
6 Warrior squats R
25 DU

25/25 Floor wipers, 3x8/8 DB single arm rows

Post W.O.D.