Saturday 12/19
Buy-In: 1 Mile Run 21-15-9: Deadlifts 225/155 Box Jump Overs 24/20 Toes to Bar Cash-Out: 1 Mile Run
Friday 12/18
WOD: 4 Rounds for Time 20 Dumbbell Snatches (50/35) 200 meter Run 20 Single Dumbbell Box Step-Ups (24/20) 9 Pull Ups MIDLINE: 3 Giant...
Thursday 12/17
WOD: Three Fathers For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats 1,000 meter Run
Tuesday 12/15
Warm 10 x :20 sec sprint on rower or bike :30 Rest WOD: “Dirty Water” For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row
Monday 12/14
Silverback Primer 3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold/ Leg :30 Seconds Front Rack Hold :45...
12/12 Saturday
“Outside the Box” Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box...
Friday 12/11
Clean Technique 6 Sets: 1 Tempo Clean Pull 1 Clean Pull Rest as needed between sets. WOD: “Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7...
Thursday 12/10
Skill: Movement Prep- T2B and HSPU WOD: 75 T2B * 10 Strict HSPU every break Rest 5:00 75 Strict HSPU *10 T2B every break
Wednesday 12/9
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
Tuesday 12/8
Gymnasty Practice 0:00 – 6:00 AMRAP :20 Second Wall-Facing Handstand Hold 2 Strict Chest to Bar Pull Ups (Or Banded Strict) 6:00 – 12:00...
