Thursday Get Down
Warm: 4 x 10 walk out push up :45 Rest between Skill Hand Stand ( push up position with rounded shoulder blade) Wall walk w/ :10 hold...
Hump DAY!
Strength: 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups WOD: 16 E4MOM 40...
Tuesday Gettin' It
Body Armor Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts 50 Banded Tricep Pushdowns 50 Banded Pull-Aparts WOD: Midline...
Monday Funday
Skill: 5 x 5 Negative Pull ups :03 seconds With :90 Rest Between Kip and Butterfly Practice 10:00 WOD: For Time: 800 Meter Row 50...
Free First Saturday
Conditioning AMRAP 5: 30/21 Calorie Row or Bike 21 Power Snatches (95/65) Max Lateral Bar Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie...
TGIF
Stamina Builder 5 Sets: 15/12 Calorie Row 50′ Dumbbell Walking Lunge (50’s/35’s) 15/12 Calorie Row 1 Minute Rest Between Midline Not For...
