Thursday
Warm: Snatch balance (bar only) 8 x 5 ( all the way to the ground and back up to the top) Rest: 1 - 2 minutes WOD: “Randy” For Time 75...
Get Over the Hump
Warm: 6 x 5 Hanging knee raises with :03 pause at the top WOD: 4 Rounds for Time: Leg levers- 25 Crunches- 50 Small Lap
Taking on Tuesday
Warm: 8 minute Jump Rope WOD: Upright Row with Bar 6 x 5 with :05 pause at the top (going up in weight with each set) 6 x 8 with no...
Remember the Dream
MLK WOD For Time, with a Single Kettlebell (53/35 lb) 15 Turkish Get-Ups (alternating) Then, 1 Round of: 19 Pike Push-Ups (24/20" box) 29...
Saturday at the Bar
WOD: For Time 25 Back Squats 25 Front Squats 25 Overhead Squats 400 meter Run 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400 meter...
Finally On Friday We Lift
Warm: Clean warm up w/ bar Skill: 3 position Clean WOD: Find 1 RM Clean
Getting High on A Thursday
Warm Seated Box Jumps for Height 10 X 1- get as high as you can WOD: 3 Rnds for time 25 Wall Ball- Rx- 20/14 F- 14/8-10 25 Hollow Rock...
Mid Week Hustle
Bench Press: 6 x 8 WOD: “Half Cindy” AMRAP 10 5 Pull up 10 Push up 15 Air Squat
Sit Up and Take Charge
Warm: Scottsdale Road Run Tabata: Push ups 1:00 Rest Ring rows WOD "Gut Buster" 150 Sit ups 1000 Meter Row 150 Sit Ups
Jump Into Monday
Warm: 5 minutes Jump Rope Singles Skill- DU’s WOD: 50-40-30-20-10- DU’s ( 2:1 Singles) 1 - 2 -3 - 4 -5- Wall Climbs
