Friday Double Header
Warm Up 10 x 1 Sprints WOD: “Double Header” For Time: 50/35 Calorie Bike or Row … Directly into: 100-80-60-40-20 – Double-Unders...
Build Up That Body
Strength: 5 x 7 Bench Press Working your way Up WOD: 15-12-9-6-3 Hang Squat Clean Push Ups Rx- 135/95
Runnin Wednesday
WOD: “Run DMC” 4 Rounds: 200 Meter Run, 8 Chest to Bar Pull Up 200 Meter Run, 12 DB Power Snatches Dumbbell Pounds – 50/35 Midline On the...
Sugar Daddy
Strength: 5 EMOM Romanian Deadlift at tempo 41X1 x 2 @ 75% of 1RM Deadlift WOD: “Sugar Daddy” For Time: 21 Deadlifts, 400m Run 15...
Monday Strong
Strength Push Press 6 x 2 Build each set to a heavy 2 WOD: 3 Rounds for Time 6 Push Press (From Floor) 16/ arm single arm Russian KB...
Saturdayzzzz
WOD “Walmart” Teams of 3, AMRAP 30: 7/5 Calorie Row 10 Medball Squat Jumps (25+/20) 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6...
TGIF
Deadlift 15:00 total to build to: 1. Heavy Single 2. Heavy 10-Rep WOD: 50 DB Statches (Total) 30 Pull up 20 Box Up RX- 50/35
Double Down Thursday
Strength: Hang Clean 5 x 12 @ 60% Body weight WOD: 300 Double Unders RX-every 50 must be done Unbroken or go back to previous 50) F-...
Strengthen Wednesday
Strict Handstand Pushups 10 Sets for Time: 5 Strict HSPU Overhead Squat 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat 52x0 (:05 to the...
On A Tuesday
Strict Handstand Pushups 1 Attempt for Max Repetitions Strict Pull-Ups 1 Attempt for Max Repetitions WOD “Helen” 3 Rounds: 400m Run 21...
