Fresh Friday
Warm: 10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing Tabata: Sit ups Jump Rope Squats 2:00 Rest between WOD 3 Rounds...
Running through Thursday
Warm: Row 500m @ 50%, 75% and 95% with 2:00 rest between WOD 4 Rounds for time of Ball Slams- x15 (Rx- 30-25/14 , F-20/12-10) Crunches- ...
Wednesday Work
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
Tuesday for Jackie
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double Jackie 1000 m Row 50 Thrusters...
April is here!
Warm: 4 Rounds 1:00 Jump Rope 15 Wall Balls Rest :45 between Pull up Skill 5 Rounds for Time 30 Ft. Lunge 15 Pull Ups 30 Hand Release...
