All Workouts

Friday 3 May

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Banded couch+HS floss
3x
10 glute bridges
10 W's

W.O.D

"2 Deadlift EMOTMx8 Min 60-80%-stealth!(no noise)

"MC Hammer"
21-15-9
Deadlift 225/155
DB thruster 50/35

Post W.O.D.

Roll low back

Thursday 2 May

Buy In

3x
5/5 KB bottom up press
5/5 windmills
10 PVC OHS

W.O.D

3 hang snatch E2Mx14 min

""Destiny's Child""
3rds
400m run
7 hang Power snatch 75% above
12 Box Jump overs 24/20


Post W.O.D.

Roll chest/upper back

Wednesday 1 May

Buy In

3x
Tspine roll
10 pull aparts
:20 Goblet squat hold

W.O.D

"Curls for the girls"

3 sets
5 min AMRAP
3 Bar muscle ups
6 Push Press 115/75
9 Goblet squat 70/53
1 Rope climb
Rest 3 min

Post W.O.D.

Roll lats

Tuesday 30 April

Buy In

DU skills

W.O.D


"""Hot Rod""
4rds
1 min max power cleans 155/105
1 min max Double unders
1 min max cal bike/row
1 min rest

Post W.O.D.

Roll calves/low back

Monday 29 April

Buy In

Banded warmup

W.O.D

"Back squats 10-8-6-4-2
65-70-75-80-85

"Bumblebee"
10 min AMRAP
30 Wallballs 20/14
10 Burpee box jump overs 24/20

Post W.O.D.

Roll quads

Buy In

W.O.D

"Way of the Warrior"
400m run
50 Balls slams 40/30
400m run
50 KBS 70/53
400m run
50 DB hang CJ 50/35
400m run
50 Ring pushups
400m run
100 abmat situps


Post W.O.D.


Friday 26 April

Buy In

Sn press+pass thru
snPP+OHS
snbal

W.O.D


6 Rds
8 OHS 115/75
Front rack carry70/53
8 Goblet squats 70/53
8 Pushups
8 Toes to bar


Post W.O.D.

Roll upper back

Thursday 25 April

Buy In

Banded couch+hamstring floss

W.O.D

Deadlift 5-4-3-2
70-75-80-85%

""Diane on the run""
21-15-9
Deadlift 225/155
200m run
Strict HSPU 15-12-9
100m run

Post W.O.D.

roll glutes and low back

Wednesday 24 April

Buy In

T-spine mob
CF symm

W.O.D

Muscle up skills

Teams of 2
20 min AMRAP
4 Muscle ups
8 DB snatch 50/35
12 Burpees over DB
8/8 DB PP 50/35
20 Cal bike Row

Post W.O.D.

Tricep stretch, pec smash

Tuesday 23 April

Buy In

Front rack mobility

W.O.D

Power clean+Front squat+clean every 90 secx6 sets 60-80%

3rds
10 Front squats 185/125
20 C2B pullups
50 Dbl unders

Post W.O.D.

Roll quads