Friday with The Chief
Warm: Burgener clean warm up PVC + Barbell Circuit: Dumbell Lateral shoulder raises (neutral position) x10 Barbell Bent over row x15 Rest...
Get Up Thursday
Warm: Coach’s Choice Strength/Skill Spend 15:00 getting to heaviest per arm Turkish get up WOD: 5 Rounds For Time 1:00 Row Sprint 40/30...
Wednesday Working Those Humps
Skill: Strict Handstand Pushups 6 Sets Not for Time: Max Strict HSPU Strength: Push Jerk 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip,...
Tuesday aka The Day after Murph
Warm: Row EZ Pace for 10:00 Stretch: 15:00 Circuit: 5 Rnds Weighted Situp with a Plate x 20 Single Arm ¾ Kettlebell Swings X 15/Arm Bar...
Friday is Here
PVC Mob- 20 OH squat with PVC, :15 HS hold x 3 Skill- Overhead squat ~10 minutes -external shoulder rotation, push up Strength: Take...
Thirstday
Warm: 4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog (to Central Stop Sign and Back) Strength: Back...
Workout Wednesday
Warm up: 3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks On a running clock (rest with remaining time after each...
Tuesday is Alive
Warm: Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength 1) Deadlift (L-x8-10, F-x6-8, S-x5-6) 2)...
Monday Funday
Strength: Front Squat x 8 Take 3 sets to build to max weight Rest 2 min between sets Then do 1 x 8 @ 90% of that weight. Circuit: 1)...
