Friday Got Me Like
Warm: Row- 300m 10 weighted lunges total (light weight) 12 sit ups Work 5:00 Jump Rope 1:30 rest 5:00 Jump Rope WOD 30-20-10 Alternating...
Thirsty Thursday
Dynamic Stretch Row 1600 meters or run 1 mile 3 minutes rest "Hanging Grace" 30 Clean & Jerks for time- Rx- 75/55 F- Bar only 5 minute...
Hump Day Workout
Warm: 10 singles Jump Rope 5 Air Squat X10 Rounds Skill: DU Practice 10:00-15:00 WOD: 200 Wall Balls 40 DU’s every time a break in WB...
Tuesday WOD
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob Strength: 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters;...
Monday WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Friday WOD Punch in the Face
Warm: 4 x 400 M Run (Big Lap) 2:00 rest between each- Dynamic stretch between each lap Skill: Pull Up Negs and Kipping WOD 3 RFT Big Lap...
Thursday Workout
Warm: With a plate 20 total OH Lunges 20 total Russian Twists 4 Rnds :30 rest between Rnds Strength: Back Squat 10, 8, 6, 4, 2, 1 Up in...
Wednesday WOD
Warm: Burgner Warm Up Clean and Jerk X2 with PVC X5 w/ Bar only Skill: Split Jerk Strength: From the wrack- 6 x 3 Up in weight for the...
Puppies and Fitness
Warm 30 Plank + :30 wall sit + small lap run X 4 with :30 Rest Skill- Ring Dips 4 x 6 :03 count negatives 3x5 with the band WOD “B-1”-...
