Friday Nov 12

Sumo Deadlift

Warm Up

3 Rounds

2 min C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

30 sec Pigeon Stretch

10 Push up to Down Dog


Sumo Deadlift

10 Min EMOM

2 Seps @ 80%

Goal: Touch and Go. Working on Lower body power.



Air Squats

Double Unders


Shoulder to Overhead @ 75% of max jerk

Goal: Weightlifting and endurance. Use Air squats and Double Unders as recovery prior to starting on Shoulder to Overhead.



Split Jerk

5 x 2 @ 85%

Engine Building


3 x 500m at med/hard pace

Rest 1 min


Every 2 min for 24 min

200m at med pace

100m at max pace


3 x 500m at med/hard pace

Rest 1 min

Accessory Work

Half Kneeling Landmine Press

5 x 8/8

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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