Gut Busting Wednesday
WOD: “Gut Buster” For Time 150 Sit-Ups 1000 meter Row Scaled: 800 meter Run (½ mile) 150 Sit-Ups
Triple Threat Thursday
Warm: 3 Rounds Weighted Good Morning x 15 Jumping Jacks x 20 WOD: Alternating Arm Grace Triplet DB, KB or Odd object Grace (30 Clean and...
Tabata Wednesday
Warm Up: 1:00 - Wall Sit :30 sec. Rest 1:00 Hollow Hold :30 Rest 4 Rounds WOD: 1)Tabata: Tuck Jump 2)Tabata: Strict Bicep Curl (switch R...
Monday Home WOD
Warm: 4 x 20 Jumping Lunges WOD: 5 Rounds for time W/out Equip 20 x 4 Count Mt. Climbers 20 x 4 Count Flutter Kicks 20 Reverse Burpees-...
Core Monday
Warm: Tabata x 2 1- Bird dog plank (switch sides each :20 period for a full 4 minutes) Rest 2- Side planks (switch sides each :20 period...
Jaw Dropping Thursday
Warm: 10 EMOM :30 Top of Push Up plank Add 1 push up per round WOD: 12 AMRAP 1 KB swing 1 Burpee 1 weighted box step Up Add 1 rep to...
Tuesday for the Shoulders
WOD: 15 AMRAP 5 Dumbell or kettlebell push Press per arm 5 Dumbell or kettlebell overhead squat per arm
Monday Blackjack
Body Armor On the 1:30 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex 1 Split Squat Complex: 7 Bottom Range Split...
Happy Birthday America
"07/04/1776" 7 rounds 4 per leg Pistol 17 Burpee 76 Dubs
