Monyay Workout
Warm: Superman - 15 Pike Push up- 10 :30 Rest x 5 Rounds 5:00 DU Practice Kettlebell High Pulls 5 x 8 WOD: In front of a clock set for...
Endurance Saturdays
Row 1600 meters or run 1 mile 3 minutes rest “.5 Karyn” 75 Wall Balls- Rx- 20/14 F- 14/8 L- 8/6 5 minute rest “Hanging Isabel” 30 Hang...
Final Day of the Week Workout
Warm: Tabata: 1-Squat 2-Jumping jacks 3-Row 4-Wall sit 1 minute break between each Skill: Single Arm Kettle Bell Swing 5:00 WOD 50 Cal...
Thursday DT
Warm: 1 big lap then movement prep and warm up for lifts “DT” 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105...
Wed-nes-day W-O-D
Warm Row 2000 meters Strength: Front Squat 3 x 15 @ 55-60% of 1 RM 3-4 minutes rest between sets WOD: 75 Burpees for time
Workout Tuesday
Warm: Jump Rope x 30 Air Squat x 10 X 5 with :45 rest between sets. Strength: Deadlift 3 Sets building to 85% of 1 RM 4 sets x 6 1-2...
Metcon Monday
Warm: E :30 OM for 6 Add 1 wall ball Strength 5,3,1,5,3,1 Close grip bench press WOD For Time 45-30-15 DU (3:1 Singles) Push Ups Sit Ups
Curtis Is In the House
Big Lap run Movement Prep WOD “Oh No Curtis P” 100 Curtis P’s for time Rx- 105/70 F- 80/45 Cap 30:00
Finally Friday Work Out
Warm: 8 AMRAP 15 PVC OH Squat 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and parallettes WOD: 25-15-10...
Kettle Bell Thursdays
Warm: 10 EMOM Minute 1- :30 Superman Minute 2- :30 Sit up Push Press-------> Push Jerk 5 x 7 Going up in weight Rest between :90 and 2:00...
