All Workouts

Friday 1 May

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3x10 pass though+5/5 sampson

"Barbs"
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 min b/w rounds

Rent
3x8/8 Deadbug, 5 min in bottom of squat

Post W.O.D.


Thursday 30 April

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Pigeon 2 min each side
10 pass through+5/5 windmills3

150m OH carry switch however
10 DB snatch
15 Burpees facing DB if you can
20 Lateral hops
20 DB snatch
15 Burpees facing DB
20 lateral hops
30 DB snatch
15 Burpees facing DB
20 Lateral hops
150m OH carry switch however

$$$ 3x10 Chinups+1 min plank each set

Post W.O.D.


Wednesday 29 April

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3x
10/10 lunge+press
5/5 windmills

"Wedding March"
15 min AMRAP
6 Hand stand Pushups
25 DU
6 Warrior squats L
25 DU
6 Warrior squats R
25 DU

25/25 Floor wipers, 3x8/8 DB single arm rows

Post W.O.D.


Tuesday 28 April

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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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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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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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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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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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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.