Unstoppable Monday
Warm: DB rows x 8/ side DB Press x 10 DB squats x 12 X6 rounds Skill: HSPU EMOM 6 6 Strict HSPU 20 AMRAP 8 strict pull-ups 8 box jumps,...
Endurance
Warm: 2 Rounds 1 big lap 400 M Row Movement Prep WOD 7 Rounds for time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell...
TGIF
Warm: 6 sets, each as fast as possible: Farmers carry driveway lap Row 250m Rest 1 minute Skill Pistol Progression Lower and Roll Rolling...
Friday Eve
Warm: 10 Walk out Push up Big Lap or 400 m Row X5 WOD: 10 Rounds 10 HSPU 1 driveway Lap 10 Deficit push up- Rx- #45 F- #35 L- Choose...
Wednesday WOD
Warm: 12 EMOM Even- 10 Russian Kb swings Moderate weight ODD- Wall Ball x 8 Strength 9 sets of Shoulder to Overhead Set 1-3- Strict...
Tuesday
Warm: 5 Rnds w/ 1:00 Rest 20 Parrallette Dips 15 situps 1 driveway lap Strength/ Skill Clean and Hang Clean WOD 5 Rnds 8 Hang Cleans :30...
Monday Funday
Warm: 1 air squat + 1 walk out push up x30 Strength: Back Squat Pause sets 5x10 w/ :02 pause at the bottom 2:00 Rest in between WOD Half...
Saturday with Friends
Team WOD- 3 person teams 5000 M Row (1 rowing while 2 working) 100 RDL (2 Working 1 Rowing) 100 T2B ( 1 Rowing alternate 1 working) 100...
Fran Friday
Warm: 20 Lunges 10 Push Ups X 5 rounds WOD: Fran 21-15-9 Thruster Pull Up
Thursday Hip Thrust
Warm: 2000 M Row Strength: Barbell Hip Thruster 6 x 8 Going up in weight each set 2-3:00 Rest between WOD: 15-12-9-6-3 Kbs Push ups Sit...
