A Saturday to Remember
400 meter Run + 10 Over and back w/pvc + 10/side leg swings X 3 Movement prep, warm up cleans and deadlifts “Kiana” 4 Rounds for Time: 2...
Finally Friday
Warm -Bar only 20 Curtis P’s - take your time these are for quality Strength: 6 Rounds for time: 8 Curtis P’s 8 supinated bent over rows...
Thirsty Thursday!
Warm: 200 m Row + 25 Jumping Jacks + 1 small lap-(end of driveway and back) :30 between each round X 4 Strength/Skill: 12 single arm...
Tuesday Kettlebell Work
100 M row :15 Rest 200 M row :30 rest 300 m row :45 rest 400 m row 1:00 rest 300 m row :45 rest 200 m row :30 rest 100 m row done...
Monday Skills
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit- roll- stand + assisted pistol w/...
Saturday Endurance
Dynamic Warm up- 10 minutes PVC movement prep and mobility WOD: “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run ( Open Gate- All...
Friday
Warm: 10 Bear Complex (Bar only) Complex 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest...
Thirsty Thursday
A) 15 EMOM Minute 1- Ball slam x 15 Minute 2- wall ball x 15 Minute 3-burpees x 7 B) 15 AMRAP 10 push ups Canal run 15 Toes to Bar Row 250m
Happy Hump Day
Strength Weighted Good Morning @ Tempo 6 x 5 @ 32x1 WOD AMRAP 12 Ascending Ladder starting at 1 and up by 1 per round Pistols/leg Wall...
Tank top Tuesday
Warm: 5 Rounds of 10 DU's or 30 Singles + 8 Box up Skill: 10:00 DU’s practice WOD For time: Thrusters x 10 reps 50 double-unders...
