All Workouts

Monday 2 September

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3x
10 wall squats
Lunge Press 5/5
10 pass thru

W.O.D

9am only Labor Day!

Post W.O.D.

Roll lats

Friday 30 August

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Banded couch+HS floss

W.O.D


3 Deadlift EMOTMx7 min up to or slightly heavier than wod wt.

3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

Post W.O.D.

Roll lats

Thursday 29 August

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Agility ladder

W.O.D

"Hang Out"

18 min AMRAP

7 Hang power clean 135/95
2 Rope climbs
7 Hang power cleans
4 Muscle ups
7 Hang poer cleans
10 Toes to bar
7 hang power cleans
10 step ups 2x50/35
7 Hang power cleans
50m SOL carry 50/35

Post W.O.D.

Tricep stretch

Wednesday 28 August

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Quad roll, Front rack stretch

W.O.D

Tempo Front squats 32X1 5x3

Teams or 2 Open wod 17.1...2.0

10-20-30-40-50
DB snatch 50/35
20 Burpee box Jump overs 24/20

Post W.O.D.

Roll lower back

Tuesday 27 August

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Snatch skills

W.O.D

" Good Time"

20 min AMRAP
Row 500m
12 Power snatch 115/75
sandbag or Dball carry 50m
Row 500m
12 Power snatch 135/95
sandbag/Dball carry 50m
Row 500m
12 Power snatch 155/105
Sandbag or Dball carry
Max cal in time remaining

Post W.O.D.

Chest stretch

Monday 26 August

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Wall ball toss

W.O.D

Front rack lunges
3x10/10 50-60% front squat

"Swole Cycle"

12 min AMRAP
10 DB hang squat cleans 50/35
100m run
10 Pullups
100m run
10 Push ups
100m run

Post W.O.D.

Roll quads

Friday 23 August

Buy In

W.O.D



"Dead weight"

"Row/Bike
40-30-20-10
Abmat situps
50m Dball/Sandbag carry every round

Post W.O.D.


Row/Bike 40-30-20-10 Wall balls 20/14 50m Dball/Sandbag carry every round Row/Bike 40-30-20-10 Wall balls 20/14 50m Dball/Sandbag carry every round

Thursday 22 August

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3x windmills+pull aparts
snatch cycling skills

W.O.D

Bar Mu skills

Open wod 19.4

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes
Scaled snatch 65/45
Pullups

Post W.O.D.

Roll lats and upper back

Wednesday 21 August

Buy In

3x
sampson
Inchworm
Wall squat

W.O.D

Back squat 6-4-3-2 75%-90%

3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs

Post W.O.D.

Roll glutes

Tuesday 20 August

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alt HS hold/hollow rock

W.O.D

Seated DB press 3x10 or HSPU 5x5 strict

""7 Layer Cake""
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS 70/53
40 DU

Post W.O.D.

Roll low back