Thursday Strength
Strength: Snatch grip deadlift 5 x 10 Panda pulls from the hang 5 x 5 Squat Snatch’s w/ :02 pause at the bottom 5 x 6 WOD: Isabel 30...
Body Armor Wednesday
Body Armor (A) AMRAP 2: Renegade Rows (50’s/35’s) Rest 1 Minute AMRAP 2: Renegade Rows (50’s/35’s) Body Armor (B) 4 Giant Sets: 12 Dimmel...
Tuesday Threshold
WOD: 21-15-9 Pull Ups + Burpees Aerobic Threshold Intervals On the 0: 30/25 Calorie Row On the 3: 25/20 Calorie Row On the 5: 20/15...
Snatching Up Monday
Body Armor: Good morning x 15 Sots Press x 12 Snatch Balance x 10 OH Squat x 8 (bar only) Snatch Technique 5 Sets: 1 Pausing High Hang...
A Tribute on Saturday
"Justice for George" For Time: 612 Walking Lunges 46 Burpees Every 5 minutes, perform: 25 Air Squats 20 Push-Ups
Counting down to Friday
Shuttle Sprints X 8 w/ 1:00 break between WOD: “Count Chalkula” AMRAP 12: 30 Kettlebell Swings (53/35) 25 Box Jumps (24″/20″) 20 Toes to...
Lift Up Thursday
Cleaning up the squat clean Break down Practice getting heavy-ish
Wednesday is on our Radar
“Radar” For Time: 400 Meter Run 9-12-15: Deadlifts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlifts (205/145) Lateral...
2132 Tuesdays for Coach
"Panda" 6 Rounds 9 x Toes to Bar 7 x per side Pistols 9 x Kettlebell swings 70/55 41 x Cal Row or Bike
Walk A Mile Saturday
“The Green Mile” For Time: 1 Mile Run 50 Pull-ups 30 Squat Clean Thrusters (135/95)
