Fight Gone Home
WOD: “Task Priority Fight Gone Bad” 3 Rounds: 30 Jumping Squats 30 Sumo Deadlift High Pulls Odd Object 30 Box Jumps / Step Ups 30...
Tighten Up Thursday
“Jelly Bellies” 3 Giant Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video...
Wednesday at the beach
“Long Beach” 1 Round: 160 Double Unders 800 Meter Run 40 Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Burpees 3 Rounds: 40 Double...
Taking on Tuesday
Gymnastic Skill For Time: 100 Double Unders (2:1) or 150 Jumping Jacks 50′ Handstand Walk ( 7 Wall walks ) 75 Double Unders or 125...
Saturday in 60 seconds
WOD: “Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees On the...
Friday Shiny
WOD: “90 Shiny” 21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95) 50 Double...
Thursday Rockin and Rollin
Back Squat- 5 x 5 w/ :03 pause at the bottom Find a 1 RM back squat
Wednesday Macho Taco
Warm: 3:00 Jump Rope 5:00 Double Under Practice WOD: “Macho Taco” 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of...
Tuesday Tiger Balm
“Tiger Balm” AMRAP 20: 200m Run 7 Double Dumbbell Power Clean and Jerks 40 Double-Unders Body Armor 21-18-15-12-9: Single Arm Bent Over...
Monday Barbs
"Barbs” 3 Rounds: 20 DB Rows 20 Pushups 30 Sit-Ups 40 Jumping Lunges 30 Sit-Ups 20 Pushups 20 DB Rows Rest 3:00 between rounds Body Armor...
