All Workouts

Friday 26 October

Buy In

10 kang squats
5/5 lat lunges
perfect stretch

W.O.D

Du skills


1200m run
at the 10 min mark

4 rds of cindy
5 pullups
10 pushups
15 air squats
(you get to rest if you finish early)
at the 15 min mark

15-25 min
5 deadlift-135/95, 185/125, 225/155, 275/185, 315/205, 365/225
30 Du each round
Get as far as you can-If you get through these weights before 25 min you are done.

Post W.O.D.

Roll glutes and low back

Thursday 25 October

Buy In

Banded warmup

W.O.D

Back squats 3x8 75%

12 min AMRAP
15 walballs 20/14
12 DB snatch 50/35
6 Ring dips

Post W.O.D.

Couch stretch

Wednesday 24 October

Buy In

3x
5/5 windmills+single arm OHS

W.O.D

2 C and J EMOTMx6 min

1-10
Climb the ladder
1/1, 2/2, 3/3...
CJ 135/95
TTB

Post W.O.D.

Roll lower back

Tuesday 23 October

Buy In

Tabata hollow rocks

W.O.D


Bar Mu skills

Row 500m
5 Bar Mu
20 ambat situps
Bike .6
4 Bar MU
20 abmat situps
Run 400m
3 Bar MU
20 abmat situps
Row 500m
2 Bar mu
20 abmat situps
Bike .6
1 Bar Mu
20 abmat situps

Post W.O.D.

Roll lats

Monday 22 October

Buy In

Dbl under skills!

W.O.D

Back squats 3x8 75%
10 pullups each round

3rds
20 Goblet squats7 70/53
4 wall walks
50 DU

Post W.O.D.

Roll quads

Friday 19 October

Buy In

3x
10 wall squats
5/5 lat lunges
10 wide good mornings 15lb plate

W.O.D

Rope climb skills
Back squats 3x10 70%

60 Wall balls 20/14
25 Vups
50 KBS 70/53
25 true pushusp
50 KB sumo DL 70/53
7 Rope climbs

Post W.O.D.

Couch stretch

Thursday 18 October

Buy In

Ring holds/inchworm

Kang squats

W.O.D

Ring muscle ups

18 min to complete
5rds
4 Muscle ups
8 Deadlift 225/155
50 DU
max Cal bike/row remaining time

Post W.O.D.

Roll glutes, chest stretch

Wednesday 17 October

Buy In

5/5 windmills+5/5 OHS single arm
PVC

W.O.D

Skill TGU

5 min AMRAP TGU 50/35 DB
rest 2 min

4rds
400m run
6/6 single arm PP 50/35 DB
12 Ball slams 40/30
10 Knees to elbows

Post W.O.D.

Roll lats/tricep stretch

Tuesday 16 October

Buy In

Banded warmup

W.O.D

Back squats 3x10 70%
SS 10 pullups


50 cal row/bike
35 DB hang squat cleans 50/35
50 cal row/bike

Post W.O.D.

Roll quads

Monday 15 October

Buy In

3x5/5 windmills+5/5 single arm OHS
PVC

W.O.D

13.1
17 min AMRAP
40 burpees
30 snatch 75/55
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps 210/120

Post W.O.D.

Roll lats and low back