Birthday Saturday!
“300” 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement 15 Sit-ups Round 1 – Dumbbell Push Press Round 2 –...
Fight Club Friday
“Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute...
Snatching Back Thursday
Strength: Power Snatch 7EMOM – 1 Heavy Power Snatch Do not exceed 80%. Aiming to confirm technique from previous work. WOD: 3 Rounds For...
Hump Day
Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets. Conditioning For...
Tough Tuesday
Skill: HSPU: 15:00 Wall walks Decreasing depth to ground level Deficit strict if possible WOD: AMRAP 15: 27/21 Calorie Row 21 Deadlifts...
Monday
Strength: BenchPress 6-5-4-3-2-1 Going up in weight WOD: 10-9-8-7-6-5-4-3-2-1 KBS Goblet Squat Push Up RX- 55/35 F- 44/25
Team Saturday
WOD: 1 works and others rotate in In Teams of 3, For Time (30 Minute Cap): 60/40 Calorie Row 60 Box Jump Overs 24/20 60 Power Cleans ...
Finally It's Friday
Strength: Front Squat Heavy Set of 3 to Failure WOD: AMRAP 5: 15-12-9: Kettlebell Swing RX- 70/53 F- 55/35 L- 44/25 Front Squat ...
Thursday Skill Day
Skill: Pull Up Hollow Body- Superman w/Partner- kip (hips hit hands) Kip w/ pull Progress to kip or Butterfly WOD: For Time: 50/35...
Working on Those Chest Humps
Strength: 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups WOD: 16 E4MOM 40...
