Monday Fun Day
Strength: Lunge Squats (Lunge Left-Squat-Lunge Right) 5 x 8 going up in Weight Body Armor 3 Rounds, Not for Time: 21 GHD Sit-Ups or...
Shake it on a Saturday
“Shake Weight” 4 Rounds: 800m Run 21 Toes to Bar 30 Dumbbell Power Snatches (50/35)
Freaky Friday
Skillz: Handstand Walk Practice 10:00 of Practice Low intensity, focused on technique. Set cones and challenge ourselves at varying...
Jack Squat
“Jack Squat”: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx...
Cleaning Up Wednesday
Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean … Followed by: “On the 1:30” x 5: 1 Hang Power Clean 1 Power Clean...
Snatch Tuesday
Strength Snatch From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang...
Saturday Team Work
“Me Three” In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24″/20″) 80 Thrusters (95/65) 60...
Macho Friday
WOD: “Macho Mile” 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3...
Thirsty Thursday
“Open 19.3” Test For Time, with a 10:00 Time Cap: 200′ DB Overhead Walking Lunge 50 DB Box Step-Ups 50 Strict HSPU 200′ Handstand Walk M...
Hump Day
Warm: “On the 1:30” x 7 Rounds: 15/12 Calorie Row Time Remaining – Strict HSPU WOD “Front Runner” For Time: 200 Meter Run, 2 Power Cleans...
