Thursday Throwdown
Strength/Skill: A1. Chin Up (Palms facing you grip) 3 sets of 8. Tempo 40x0 Use partner to assist if needed. A2. Ring Dips 3 sets of 8....
WOW WOD
Strength/Skill: A1. Sumo Deadlift 7 sets of 3 WOD: 30-20-10 Walking Lunges with Barbell Overhead Sit-ups
Tuff it Out Tuesday
Strength/Skill: A1. Bent over barbell Rows X 6 (Palms up grip) A2. “Y” Pulls with Bands X 6 6 second pause at contraction 4 Sets W/...
Monday WOD
Strength/Skill: A1. Front Squat 3 sets of 10 reps – Find your happy place B1. Front Squat 1 set of 20 reps (all out) – Leave your happy...
AM RAPPING
8AMRAP Cal Row Rest 2:00 7AMRAP KBS x 8 DU’s x 30 Rest 1:30 6AMRAP Pull Ups x 5 Air Squats x 10 Rest 1:00 5AMRAP DB Thrusters X :15 L sit
Friday Workout
Strength/Skill: A1. Strict Press @ tempo 30X0 x 6 A2. Squat Jumps x 8 5 Sets Rest: 1-2:00 Wod: 21-15-9 Box Step Ups Clean & Jerk 135/95
Thursday Thriving
Strength/Skill: A1. Front Squat 7 sets of 4 reps, Tempo 30x0 WOD: 21-15-9 Front Squat (clean from ground) 135/95 Burpee facing over bar
WOW
Strength/Skill: A1. Sumo Deadlift 6 sets of 4 B1. Sumo Good Mornings 3 sets of 4 WOD: 4 laps with rest in-between Farmers Carry – Small...
WODs and Tacos on Tuesdays
Strength/Skill: A1. Bent over barbell Rows x5 (Palms up grip) 40x0 A2. “T” Pulls with Bands x5 6 second pause at contraction 5 Rounds...
Monday Starting Strong
Strength/Skill: A1. Chin Up (Palms facing you grip) 4sets of 8. Tempo 40x0 Use partner to assist if needed. A2. OHS 4 sets of 5, 3 second...
