Fri-Yay
Monostructural : 20:00 Row or Bike -Record Calories WOD: Box Overs Toes To Bar 25-21-17-13-9-5
Snatching Thursday
Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Snatch Technique On the Minute x 5: 3-Position...
Optimal Wednesday
Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
Monkeying Around On Tuesday
Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row +...
Start the Week Off Strong
Strength Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry...
Saturday Ahoy!
“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest...
Friday is the Tops
Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top...
Thursday Armor
Strength: 2-4-6-8-10 Strict Press Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between...
Face Off Tuesday
WOD: “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row or Bike Slowest time is the one...
Monday Veterans Day
Strength: Good Mornings: 6 x 10 Build in weight “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
