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...