Mellow Monday
Warm: 6 x 5 Push Ups at 31X1 Tempo With :30 Rest Between Circuit 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x...
Partner Saturday
Warm up: 2000 Partner Row- switch every 250M Movement prep: Filthy 100- Partner For time 100 of each Box up Jumping pull up/ Rings Push...
Muscle Through Friday
Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises 10/ arm tricep kick backs WOD: 3 Rounds of 10 Snatch 12 Bar...
Gettin' Strong
Strength/Skill: Deadlift 8 x 1 All @ 90% of 1 RM WOD: 12 – 9 – 7 Front Squat Rx-155/105 F- 125/90 Power Clean Rx- 155/105 F- 125/90
Hump Day Fun Day
Strength: 25 minutes Find New 1 RM Back Squat WOD: 3 Rounds For Time: 400 Meter Row or .25 M Bike 21 Push Ups 21 Box Jumps 24/20
Tuesdee
Warm: 10 Push Ups 12 Alternating DB Snatches 5 Rnds WOD: “Double Grace” 60 Clean and Jerk for time
Monday Motives
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
That Saturday Grind
“Oh No Curtis P” 100 Curtis P’s for time Rx- 105/70 F- 80/45 Cap 40:00
TGIF
10 EMOM 2 wall walk 15 Box up WOD: 21-15-9 Hang Clean Push Press 1 lap 3:00 Rest 21-15-9 Sit Ups 9-15-21 T2B or K2B
Waiting for the Weekend Like...
Warm: 10 PVC Thruster + 10 Good Mornings 5 Rounds WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps...
