Taco Tuesday
Warm: 1 Driveway Lap Knees to Bows Ring Rows x 10 Diamond Push up x 10 X 4 Skill: Pull Up WOD Hang Clean x 12 Burpee Over Bar x 6 10 x...
Monday is The Day
Warm: Tabata- R&L side Planks Air Squat Jumping Jacks 1:00 Rest Between Movements Circuit DB Chest Flys x 12 DB Weighted Lunges x 20...
Saturday Don
“The Don” For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66...
Freaking Friday
5 X Burgner Warm Up with Bar Only Weighted Progression Jumping Shrugs 3 x 5 Jumping High Pulls 3 x 5 3 Positions Cleans x 5 WOD 20...
Thrusting Thursday
Warm: Yoga inch worm x 50 Strength Bench Press 6 x 10 - lighter weight with 1:00 rest WOD 30-20-10 Thruster Cal Row Sit Up Rx- 75/45 ...
Way Out Wednesday
1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate...
Tuesday Work
Warm Bear Crawl 50’ + 10 Superman X6 w/ :30 Rest Strength: Straight Leg DL 5x5 w/ 2 warm up sets WOD 12 AMRAP 2,4,6,8,10….. Dips...
Running Through Monday
Warm 4 x 400 m Run w/ :45 rest Circuit Bulgarian Split squat x 15/leg no weight Decline push up x 12 Pull up x 7 - Ring Row x 12 V- ups...
Fantastic 40 Saturday
Fantastic 40 40 Wall Ball 20/14 40 Hang Clean 95/55 40 Pull up 40 DL 40 Push Up 40 Cal Row 40 Box up 40 KBS 55/35 40 T2B 40 Air Sqt 40...
Freakin Friday
Warm: 400 meter Run Dynamic stretch Strength: Back squat 5 x 5 w/ 2 warm up sets Get to a 5 RM - 1-2:00 rests between sets WOD 5 Rnds for...
