Happy Monday
Accessory 5 Rounds NFT Bar Front Raises x 11 DB Bent Over Rows x 11/ Arm Strict Sit Up x 15 Side Plank x :30/ Side WOD: 50 Burpee Wall...
3Frrrrrr
“Second Cut” 800-m row 66 KB jerks (12 | 16 kg) 132-ft. handstand walk 5:00 Rest Ringer 1 30-20-10 reps of: Air bike (calories) or Rower...
Friday Bar
WOD “Bar Star” Part #1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00...
Have A Mary Thursday
“Mary” 20-min. AMRAP: 5 HSPU 10 pistols 15 pull-ups
Wednesday To the Core
Body Armor 3 Sets: 30 Glute Bridges 200 Meter Double KB Carry* Rest 2:00 between. *On the Double KB Carry: Meters 0-100 – Left KB in...
Powerful Tuesday
Power Clean Technique 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Jumping Position...
Get Lifted Monday
Body Armor 3 Giant Sets: 20 Front Rack KB Box Step-Ups 15 Ring Rows 10 Strict Ring Dips Rest 2:00 between efforts. Back Squat On the 2:00...
Fancy Saturday
WOD “Fancy Pants” For Time: 21 Hang Power Snatches + Stop Sign Run 21 Overhead Squats + Stop Sign Run 15 Hang Power Snatches + Stop Sign...
Friday Work
Warm: Coach’s Choice + Movement Prep WOD: 20 EMOM Minute 1- 5 Heavy Power Clean Minute 2- 8 Strict Pull Up or 10 Kipping Pull up or 15...
Thursday Joker's Wild
Deadlift 1 Sets of 5 – 70% 3 Sets of 3 – 73-76-79% 5 Sets of 1 – Climbing to a Heavy. WOD “The Joker” For Time: 1 Toes to Bar, 10...
