Saturday WOD

Front Squat 3 x 80% 3 x 85% 3 + @90%
Deadlift 3 x 80% 3 x 85% 3 + @90%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

Rob gets personal with a tire

Using 40kg Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 1 min between rounds

Some nice bjj vids

warm up 1

warm up 2

warm up 3

Thursday WOD

Back Squat 3 x 80% 3 x 85% 3 + @90%
Bench Press 3 x 80% 3 x 85% 3 + @90%
Pullups 3 sets
Fat Bent Over Rows 3 sets

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

If you have been living under a rock for the last few months you have some catching up to do

Tuesday WOD

Power Clean 3x80% 3x85% 3+@90%
Press 3x80% 3x85% 3+@90%
Dips 3 sets
Fat Bar Curls 3 sets

5 Rounds For Time
Deadlift 14okg
21 Double Unders



Great Camarillo Demo

Check out the food this week ! Awesome

Saturday WOD

Front Squat 5x75% 5x80% 5+@85%
Deadlift 5x75% 5x80% 5+@85%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

10min for max distance
1/2 Body weight sandbag carry

Get Skooled In Nutrition

Thursday WOD

Back Squat 5x75% 5x80% 5+@85%
Bench Press 5x75% 5x80% 5+@85%
Pullups 3 sets
Fat Bent Over Rows 3 sets

5 Rounds
Sprint 400m every 3 min

Include you run time in each 3 min, eg 1.10 min to run 400m rest 1.50min run again

Tuesday WOD

Power Clean 5x75% 5x80% 5+@85%
Press 5x75% 5x80% 5+@85%
Dips 3 sets
Fat Bar Curls 3 sets

10min AMRAP
3 Thrusters 60kg
6 Tyre Flips (use a big ass tyre)
9 Box Jumps on to the tyre

5+@85% = this means do your five reps minimum and if you can, bang a few more out, basically a rep max at said %

Exceptional Writing

Get your meat on !