Fatal Saturday
Fatal 40 For Time 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20...
Final Friday Workout
Warm: 10 Air Squat 20 Jump Rope X 7 Rounds Movement Prep Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders (2:1 Singles)...
Thursday Keep it Simple
Warm 1 Mile Run 8EMOM :30 of Box over Burpees WOD: 3000 m Row
Hump Day WOD
Warm: 1:00 Jump Rope :30 Rest x7 Strength: Back Squat 7 x 5 @ 70% of 1RM WOD: 3 Rounds for Time 500 m Row 21 Kbs 21 Goblet Squat Rx 55/35...
Tuesday Tap Out
Warm: 25 Walk out Push Ups Strength: Push Press 6 x 4 @ 70% 2:00 Rest between WOD: 8 AMRAP Strict Press x 8 Good Mornings x 8 Rx- 95/65 ...
Monyay WOD
Warm: Tabata Superman 1:00 Rest Tabata Ring Row static Hold Skill Sumo Deadlift High Pull WOD: 7 Rounds For Time 10 Sumo DL High Pull 10...
Finally It's Friday
Warm: Box step Ups 4 x 20 total Skill DU WOD: Total Reps after all 4 Rounds Jump Rope: 4 x 4:00 Rounds with :90 Break
Thursday WOD
Front Squat 6 x 6 Skill work: Hang Clean 21-15-9 Hang Clean Front Squat Rx- 135/95 F- 105/65
Pushing Through Wednesday
5 x 10 Bench Press Skill Push Up 10:00 WOD: 2-4-6-8-10-12-14-16-18-20 Push Up Sit Up Pistol/leg
