All Workouts

Tuesday 28 April

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W.O.D

3x
5/5 sampson
10 wall squats

"Oxygen"

3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

$$$
single arm seated press 3x8/8+3x20/20 Russian twists

Post W.O.D.


Monday 27 April

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3x
5/5 walkout+lunge+twist
5/5 warrior squats

5 sets
3 min AMRAP
3/3 TGU
15 KB swings
max burpees
rest 1:30

Bulgarian split squats 3x8/8 3x20 Vups

Post W.O.D.


Sunday 26 April

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W.O.D

3x
Single arm farmers carry 25mL/25mR
Down Dog 30-45 sec

"Hannah Banana"

AMRAP 18:
10 Strict Toes to Bar(may sub with laying down version or leg raises from floor-I'll demo in FB live video)
10/10 DB clean and Jerks
60 Double-Unders

Rent $$$ Pushups-pick a realistic number that you can do in 5 min, and go for it. 100 is a good number for most men, 50-75 for women-adjust to your own abilities.

Post W.O.D.


Saturday 25 April

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W.O.D

Jump rope 3x1 min singles
Active couch stretch

“Froggin”

Every 5 Minutes x 6 Sets:
200 Meter Run
15 Burpees
200 Meter Run

3x8/8 single arm press, 3x10 chinups

Post W.O.D.


Friday 24 April

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W.O.D

Jump rope warmup
3x5/5 windmills
3x5/5 warrior squats

"SandPaper"

12 min AMRAP

2/2 single arm thrusters
30 Double unders
4/4 single arm thrusters
30 Double unders
6/6 Single arm thrusters
30 double unders
8/8...
Keep adding 2 reps and doing 30 Dbl unders until time cap

3x8/8 single arm rows, 3x1min each side-side planks

Post W.O.D.


Thursday 23 April

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W.O.D

3x
Jump rope warmup 50 singles
4/4 walkouts+lunge+twist

1 mile run-We have done a lot of endurance-go get it!
sub, bike 100/70 cal, row 2k, 100 burpees

at the 12:00
3rds
150 single jump rope
50 air squats
20
Vups

at the 20:00
800m run

Rent
3x8/8 Bulgarian split squats

Post W.O.D.


Wednesday 22 April

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W.O.D

3x
5/5 sampon
5/5 lateral lunge
10 pass through

9-15-21-27
KB deadlifts
Pushups
JumpingLunges
Front rack carry 50m L
Front rack carry 50m R

100mR, 100mL overhead carry 1xDB/KB(you can rest if needed, use a lighter object if DB/KB is too heavy, 25/25 floor wipers

Post W.O.D.


Tuesday 21 April

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W.O.D

3x
5/5 walkouts
10 wall squats

“Shenanigans”

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

Rent Run, row, or bike 15 min or jump rope 3x3 min rounds singles

Post W.O.D.


Monday 20 April

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W.O.D

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

lat stretch on doorway-2min each side

"Helen"
3rds
400m run
21 KBS
12 Pullups

Rent
15 wall walks 3x8/8 deadbug

Post W.O.D.


Sunday 19 April

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W.O.D

3x
30 sec pigeon L/R
5/5 Sampson each side

100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees

Rent: 3x8/8 single arm rows, 3x8/8 Bulgarian split squats

Post W.O.D.