Thursday Is The Day
Body Armor 3 Sets For Quality: :20 Seconds L-Sit :30 Seconds Hip Extension Hold :40 Seconds Tempo Back Squat* *Tempo: 10 Seconds Down, 20...
Hump Day WOD
Silverback Primer 3 Sets: 7 x Single Arm Dumbbell Bench Press (Each Side) 200′ Single Arm Overhead Carry (Change Every 50′) WOD: AMRAP...
Tuesday Mid-Line
3 Sets Not for Time 12 Banded Dead Bugs 6/side 10 Tempo DB Squats 5/side 8 Pausing frog bridges Back Squats 15:00 to find Heavy 5 Midline...
Be A Hero Saturday
Devil of Ramadi V2 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24...
Friday Fight!
WOD: “Task Priority Fight Gone Bad” 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder...
Thursdays Are the Bee's Knee's
Strength: On the :90 x 6 7-7-5-5-3-3 Front Squats WOD “Bee’s Knees” 5 Rounds: 1 Minute Wallballs (20/14, Females 9′ Target) 1 Minute...
I Can't Believe It's Already Wednesday
Warm: 5:00 Jump/ Double Under Practice Skill: Kip Practice WOD: “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+ Pistols
Tuesday, Over and Out
“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20...
Armor Up for Monday
Strength: Tempo Deadlift @ 31X2 Tempo 6 x 5 unbroken Moderate weight WOD: Body Armor 4×7: Weighted Strict Ring Dips 3×7: Pausing...
Saturday w/ Eva
Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings 55/35 30 Pull-Ups
