TBF 15.1 Open Prep
15.1 9AMRAP: 15 toes-to-bars F- Hanging knee raise 10 deadlifts Rx- 115/75 F- 85/55 5 snatches Rx- 115/75 F- 85/55 ***BONUS*** Workout...
Thriving Thursday
2 rounds for time of: Run or row 1 mile 100 sit-ups Intermediate Option 2 rounds for time of: Run Scottsdale Rd or Row 1,200 meters 75...
AMRAP for Valentine's Day
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every...
Tuesday for Strength
WOD: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps....
Monday, Making It Happen
Warm: Small Lap Run 10 Squats 10 up dog/down dog transitions 5 Rounds WOD: Complete as many rounds as possible in 12 minutes of: 20...
Endurance
WOD: DL x 20 Hang Clean x 20 Thruster x 20 Yolk Walk - small lap Big Lap Run 4 Rounds Rx- 95/65 F- 65/Bar
Friday Open Prep
WOD: Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24"/20” box Push press, 12 reps Rx- 115/75 ...
Crushing Thursday
A1. Chin Up X 8 Temp 04X0 A2. Ring Dips X 8 50X0 X 3 Rounds Rest 2:00 WOD: 15 EMOM Min 1- Row 100 Sprint Min 2- 10 Kb Swings Rx- 55/35...
Hump Day
A1. Sumo Deadlifts 7 x 3 WOD: 30-20-10 Plate OH Walking Lunges RX- 45/25 F- 35/15 Sit Ups
Tuesday Grind
A1. Supinate Bent Over Barbell Rows X 6 A2. Y Pulls with Bands X 6 06X0 4 Rounds with Rest as needed WOD: 7AMRAP 7 Power Snatch 75/55...
