Opitmal Wednesday
Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
Tuesday Monkey Business
Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row +...
Monday Work
Strength Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry...
Saturday Ahoy
“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest...
Top Heavy Friday
Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top...
Thirsty Thursday
Strength: 2-4-6-8-10 Strict Press Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between...
Honoring Veterans on this Day
“CHAD” - In Memorial for Chad Wilkinson For Time 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) May be done with or without...
Loredo Tuesday
Strength: Good Mornings: 6 x 10 Build in weight “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
Monday Face Off
WOD: “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row or Bike Record all five times,...
FREE First Saturday
“Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches...
