Half Way To the Weekend
Strength: Pause Overhead Squat 3 Sets of 1 Pausing Repetition (3s in bottom) WOD: Rotating stations “On the 1:30” x 18:00 (Twice...
Tuesday
Strength: Back squat 6 x 4 building each set WOD: 12 minute AMRAP 10 alternating pistols 15 med ball cleans 20 double Unders
Labor Day 2019
“Job’s Challenge” 3 Rounds for Time: 20 Burpees 15 Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row
Hero Saturday
“The Don” For Time 66 Deadlifts 110/75 66 Box Jump 24/20 66 Kettlebell swings 55/35 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66...
Freaky Friday
“Waterproof” 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing...
Get Yo Body Right
WOD: “Randy’s on a Boat” 5 Rounds: 15 Power Snatches (75/55) 21/15 Calorie Row Body Armor 3 Giant Sets: 50′ Single Arm OH Walk (left) 50′...
Wednesday Beast Mode
Barbell Cycling “Beast Builder V1” On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push...
Gymnasty Tuesday
Gymnastic Focus Work Not for Time: 1:00 Light Row + HSPU Max Reps 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 65% HSPU Max Reps 1:00...
Monday Got Me Like
Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats 65% of 1 RM Back...
Saturday BFF's
“BFF” Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15… Row Calories Kettlebell Swings Wallballs *Females 9′ Target Kettlebell...
