Halloween Workout
Warm: 500m Row, 3 Rounds: 5x Burpee over the rower, 10x KB RDL, 10x KB Swing. WOD: 4 Rounds for time: 20x Push up 20x Sit up 15x Supine...
Tuesday WOD
Conditioning AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Bike/ Row Rest 5 Minutes AMRAP 5: Buy In:...
Monday Fun Day Workout
Strength Back Squat 3×5 @ 70% 1×5 @ 75% WOD AMRAP 15: 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 Dumbbell Hang Squat...
Sunday Work
WOD “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run
SATURYAY
For Time: 50 Double Unders 21 Kipping Handstand Push-ups 50 Double Unders 15 Kipping Handstand Push-ups 50 Double Unders 9 Kipping...
FRIYAY
Squat Clean Minutes 1-2-3: 3 Squat Cleans (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes...
Thursday Working it Out
Warm: 3 Rounds: 200m Row, 10x DB Deadlift, 10x Slam Ball Strength: Deadlift: 5×4 Get heavy no dumping on the last rep WOD 20:00 AMRAP:...
Hump Day Workout
Handstand Walk Practice Spend 15:00 in practice. Split Jerk 3 Sets: 3 Jerk Drives + 1 Split Jerk 5 Sets: 1 Split Jerk based on feel Body...
Two for Tuesday
Conditioning AMRAP 5: 10 Double Unders, 1 single leg T 2 B 20 Double Unders, 2 single leg T 2 B 30 Double Unders, single leg T 2 B …....
Macho Monday
Strength Snatch Build to a 1RM Back Squat Heavy Set of 12 WOD “JT” 21-15-9: Handstand Push-ups Ring Dips/ Dips Push-ups
