Friday Capacity
Capacity Builder For Time: 21-18-15-12-9-6-3: Unbroken Deadlifts (185/135) WOD: “Red Zone” 21-15-9-15-21: Hang Power Snatch (75/55)...
Hot Thursday
“Hot Route” For Time: Buy-In: 1 Mile Run Directly Into 3 Rounds: 50′ Single Dumbbell Overhead Walking Lunge (Left) 50′ Single Dumbbell...
Hump Day
21-18-15-12-9: Kettlebell Swings (55/35) Kipping Handstand Push-ups After Each Round: 50′ Handstand Walk Row Conditioning 4 Rounds: 30/21...
Strength Tuesday
Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power...
Baseline Monday
Baseline 500 m Row + 40 Air squat + 30 Sit up + 20 Push Up + Pull Up 3:00 Rest 1st one is at 50% 2nd one is at full speed Body Armor 4...
Saturday Quarter Pounder
Conditioning “Quarter Pounder” 2 Rounds for Time: 400 Meter Run 30 Single Dumbbell Box Step-ups 400 Meter Run 30 Single Dumbbell Hang...
Thursday
“On the 1:30” x 7 Rounds: 15/12 Calorie Row Time Remaining – Strict HSPU WOD “Front Runner” For Time: 200 Meter Run, 2 Power Cleans +...
Warrior Wednesday
Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for...
Get Squatty
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 Aim is to build steadily...
