Tuesday Work
WOD: 15-12-9-6: Power Clean (95/65) Toe to bar *30 double under between sets Post WOD Aerobic Capacity: Not for Time- Rest as needed 5...
Monyay Leg Day
Warm: Back Squat up to 80-90% of 1 RM Strength: 20E2OM 5 Reps @ 80-90% of 1 RM WOD: 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20/15...
Jump Into Saturday
“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15...
Friday Lift Off
“Lift Off” 20:00 Back Squat 3 Rep Max 20:00 2 Rep Max Clean and Jerk
Thursday & Thriving
Strength: Strict Press – Work 1 Rep max WOD: 20:00 AMRAP: 200m Run 20x Wall Ball 15x Power Snatch (65/45)
Working on Humps
Strength: 1 RM Sumo Deadlift WOD: 18-15-12-9: Kettlebell Swing DB Thruster RX- 30/25 20 x Double Under between each set.
Tuesday, Comin' In Hot
”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral over Rower Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie...
Get It Monday
Warm: 2 Rounds: 200 M Run 3x Wall walks 10x V – up Strength: Bench Press 1 RM Suggested Rep Scheme: 7-5-4-3-2-1 WOD: 4 Rnds NFT 40...
Saturday Fire Storm
Snatch Technique A) 3 X 4: Overhead Squats B) 3 X 3: Snatch Drop C) 3 X 2: Snatch Balance WOD: ”Fire Storm” For Time: 3 Rounds: 7 Squat...
Friday Is My Day
Row Conditioning: On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes...
