All Workouts

Tuesday 1 January

Buy In

W.O.D

"Happy New Year"

800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run

Post W.O.D.


Saturday 29 December

Buy In

W.O.D

"450"
Teams of 2
100 slam balls 40/30
100 Thrusters 95/65
100 cal row/bike
50 box jump overs 24/20
50 Ring pushups
50 Clean and Jerks 95/65

Post W.O.D.


Friday 28 December

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3x
5/5Single leg RDL
Pass throughs
10 wall squats

W.O.D

Toe to bar skills

"The Joker"
10-1
DB Push Press 50/35
Deadlift 225/155
Toes to bar

Post W.O.D.

Roll glutes and low back

Thursday 27 December

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single leg RDL
Front rack mobility

W.O.D

"Quad ladder"

5rds
400m run
40 DU
6 strict pullups
7 Front squats(floor)
155/105, 185/125, 205/135, 225/155

Post W.O.D.

Roll quads

Saturday 22 December

Buy In

W.O.D

Teams of 2

0:00-15:00
70 wallball 20/14
max rds
10 Deadlift 225/155
50 Dbl unders
50m SOL carry 50/35(both partners!)
15:00-20:00 rest
20:00-completion
3rds
50 Wallballs 20/14
20 power cleans 135/95
100 Double unders

Post W.O.D.


Friday 21 December

Buy In

ankle mob
3x
5/5 lat lunges
7 kang squats
10 pvc OHS

W.O.D

2 power snatch+1 OHS EMOTMx10 min

3rds
10 power snatch 115/75
20 box jump overs 24/20
20 DB Box Step ups 50/35

Post W.O.D.

Roll lower back and quads

Thursday 20 December

Buy In

W.O.D

3x
5/5 windmills
8 strict pullups

3rds
1 min max reps
Row cal
DB Push Press
Jumping squats
Abmat situps
Bike cal
Rest 1 min

Post W.O.D.

Roll glutes, tricep stretch

Wednesday 19 December

Buy In

Rope climb skills

W.O.D

Back squat 3x6 75%


12 min AMRAP
10 Front rack lunges 115/75
2 rope climbs

Post W.O.D.

Roll quads
Couch stretch

Tuesday 18 December

Buy In

Banded warmup

W.O.D


2 power cleans EMOTMx8 up to wod weight

1rd every 3 minx6
4 Strict HSPU
6 Power cleans 205/135
8 TTB
100m sprint

Post W.O.D.

Roll glutes/low back

Monday 17 December

Buy In

3x
10 sec bar hang
7 YTA
5/5 windmills

W.O.D

Bar MU monday

50 DB hang CJ 50/35
100 DU
40 Pushups
100 DU
30 cal bike
100 Du
10 Bar MU

Post W.O.D.

Roll lats, tricep stretch