Saturday Blitz
Barbell Blitz 20 AMRAP 3 Overhead Squats 6 Overhead Lunges 9 Power Snatches 12 Push-Ups 15 calorie Bike or Row RX 95/65
Fresh Friday
Warm: Tabata- shuttle run - 1:00 rest - plank - 1:00 rest - jumping jacks Strength 10 - 12:00 minutes snatch technique WOD 15-12-9 Ball...
Thursday
Strength: Deadlift @ Tempo 21x3 6 x 4 WOD: 8 AMRAP Deadlift x 20 Rx- 185/125 F- 135/95 Push up 50 3:00 Rest 5 AMRAP Devil Press Rx- Any...
Half Way There
Warm: 500 m Row + 1 Stop Signl Lap Strength: Back Squat Build to a 5 RM- 15:00 WOD 15 minute cap 4 Rnds + small lap - 3 Rnds + small Lap...
Totally Tuesday
Warm: 4 Rounds 1:00 Jump Rope 1:00 Air Squat 1:00 Sit Up 1:00 Rest Skill: Squat Snatch WOD: “10 X 10” 10 Rounds for Time 10 calorie Air...
Monyay
Warm: 10:00 Double Under Practice Skill: L- Sit 3 x :05 3 x :08 3 x :12 3 x :15 WOD: “Annie” 50-40-30-20-10 Reps For Time Double-Unders...
Partner Saturday
“One Mind One Force” AMRAP (with a Partner) in 18 minutes 18 Wall Ball Shots 20/14 18 Kettlebell Swings 55/35 18 Box Jumps 24/20 18...
Freakin Friday
Warm: Stretch out Chest and Back 15:00 Strength 15:00 to build to a 5 RM narrow grip bench press Max WOD 40-30-20-10 Push Ups Cal Row...
Thursday
Warm Row 2000 meters Strength: Front Squat 3 x 15 @ 55-60% of 1 RM 3-4 minutes rest between sets WOD: 75 Burpees for time
Wednesday Bro
Warm: 10 EMOM Minute 1- 40 Single Jump Ropes Minute 2- Dive Bomber Push ups Circuit Seated Dumbell Press x 15 Seated DB Lateral Raises x...
