Tuesday Tuffness
Skill/ Strength A1.Sumo DL High pull X 8 A2. Hand stand Push Up @21X1 X 5 6Rnds w/ 1:00 Rest WOD: 4 RFT 10 Push Press 10 OH Squat Rx-...
Maniac Monday
Circuit: 5 Rounds not for time Bent over Barbell Rows x 10 Barbell Glute Bridge x 10 Sit ups x 25 RX- 135/95 F- 115/70 WOD: 3 Rounds...
One Crazy Saturday
2 Rounds For time: 60 single-leg squats, alternating 50 wall-ball shots -Rx- 20/14 40 box jumps -RX- 24/20 30 deadlifts -RX- 185/125 20...
Friday WOD
Warm: w/PVC - Good Morning Jumps 10 X 10 Rest as needed Strength: 3 DL + 3 Hang Clean Heavy-ish Concentration is on Form X 5 sets WOD...
Abs on a Thursday
SKill: Core Conditioning 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15) *Hug a plate or dumbell WOD:...
Keep It Simple And Heavy
Strength: Back Squat 5 X 10 @ 70-75% of 1 RM WOD: 1 X Max Effort Back Squat @ 85% of Strength Weight
Tuesday Work
Warm Up Coach’s Choice WOD On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute...
Congrats it's Monday
Skill/Strength A1. Hanging L Holds :10 A2 Strict Dumbbell/ Kettlebell Press (Heavy) x 8 6 Rounds w/ :90 Rest WOD 3 rounds for time of: 25...
Endurance on the War Path
"War Path" For Time: Scottsdale Rd. Run, 6 Rounds of “The Chief” Big Lap Run, 4 Rounds of “The Chief” Small Lap Run, 2 Rounds of “The...
Friday it's Final
Strength/Skill A1. Bar Roll outs @ tempo 21x2 5 x 15 B1. Tempo Air Squat x 8 42X2 B2. Ball Slams X 15 AFAP Rest :90 per round 6 Rnds...
