Saturday's Are Freaky
"Freak" For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups 50 Double-Unders 50...
Finally Friday
Incredible Hulk AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat Rx-115/75 F- 95/55 L- 75/Bar
Happy Thursday
Warm: 400 Meter Run 10 Burpees x 2 WOD: For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps...
Jacked Up Wednesday
Warm: Tabata warm up Sit up Jump rope Kbs 1:00 rests between 10EMOM S2OH x 10 (Bar Only) Box Jump x 12 WOD “Jackie” 1000 m Row 50...
Diving Through Tuesday
Warm: 5 x 200 M Row w/ :45 rest Skill: Snatch Complex x 8 3 snatch grip high pull + 2 Hang Snatch Maintain moderately heavy weight for...
It's Monday Again
Warm 8 Push Up 8 Standing Broad Jumps 8 lunge 3 Rounds Strength 30:00 to find CF total Back Squat Bench Press Conditioning 3 x 400 meter...
Saturday Endurance
1 Mile Run Rest 3 minutes Then “Angie” For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Freaky Friday
Warm: 8 AMRAP 30 DU’s or 60 singles 15 PVC Over and Back 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and...
Thursday is A Pistol
Warm: Air Squat x 10 Driveway lap X 5 Strength: Back Squat 5 x 5 with 2 warm up sets Build to heavy 5 WOD: 12 AMRAP 10 Pistol 12 superman...
Work those Humps
Warm: Bar only Good Morning x 8 Behind neck push jerk x 10 X 5 Strength 15:00 to get to a heavy 1 rep Behind the neck split jerk WOD...
