Monday is for Legs
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Rest 2:00 between sets....
Super Saturday
For Time: 200 Meter Run, 21 TTB, 21 Double Unders, 21 Burpees 200 Meter Run, 18 TTB, 18 Double Unders, 18 Burpees 200 Meter Run, 15 TTB,...
Get The Lead Out
WOD: “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21...
Vader Thursday
Midline Not for Time: 30 GHD Sit-Ups or Strict 40 Hollow Rocks 50 AbMat Sit-Ups WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs 18...
Ring The Bell
Tempo Barbell Bench Press 4 Sets of 6 Reps Building to a “heavy” set. Tempo is a 5 second lowering phase, and a one second pause with...
Two Fer Tuesday
WOD: “Boat Race” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. 5:00 Rest WOD 2 21-18-15-12-9-6-3 Double Unders + Push...
Monday Fun Day
Strength: Lunge Squats (Lunge Left-Squat-Lunge Right) 5 x 8 going up in Weight Body Armor 3 Rounds, Not for Time: 21 GHD Sit-Ups or...
Shake it on a Saturday
“Shake Weight” 4 Rounds: 800m Run 21 Toes to Bar 30 Dumbbell Power Snatches (50/35)
Freaky Friday
Skillz: Handstand Walk Practice 10:00 of Practice Low intensity, focused on technique. Set cones and challenge ourselves at varying...
Jack Squat
“Jack Squat”: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx...
