Get Some Wednesday
“Hellhole” For Time: 50 Devil’s Press (50’s/35’s) Then “2-2-2-3” Intervals Style 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil’s...
Flex for Tuesday
Gymnastic Conditioning On the 1:30 x 7 1 Set of Strict Handstand Push-ups WOD “Flex Seal” For Time: 50 AbMat Sit-ups, 25′ Handstand Walk...
Monday Base Camp
WOD: “Basecamp” AMRAP 15: 1 Round of “Strict Cindy” + 1 Double DB Power CJ 1 Round of “Strict Cindy” + 2 Double DB Power CJ 1 Round of...
Saturday Below 5
WOD: “Five Below” AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50’s/35’s)...
Friday Harmony
WOD: “eHarmony” For Time: 30 Single Dumbbell Deadlifts 30 Single Dumbbell Russian Swings 30 Single Dumbbell Goblet Squats 30 Single...
Thursday Renegades
“Murph (ISH)” For Time: 1 Mile Run 100 Renegade Rows 200 Push-ups 300 Air Squats 1 Mile Run
Take Charge of Wednesday
Strength: 5 x 10 Tempo Squat 55x5 Weighted all sets unbroken ( 5 seconds to the bottom 5 seconds at the bottom 5 seconds to the top) Rest...
Tuesday Work
“Heldum” 5 Rounds: 400 Meter Run 21 Russian Single Dumbbell Swings 9 Strict Pull-ups (DB lat Pull Overs) Body Armor 3 Giant Sets: 9...
Twisting it Up on a Monday
“Ceiling Fan” AMRAP 15: 20 Single Dumbbell Alternating Power Snatches 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40...
Saturday is Come and Gone
"Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees *On the...
