Monyay
Warm: 10:00 Double Under Practice Skill: L- Sit 3 x :05 3 x :08 3 x :12 3 x :15 WOD: “Annie” 50-40-30-20-10 Reps For Time Double-Unders...
Partner Saturday
“One Mind One Force” AMRAP (with a Partner) in 18 minutes 18 Wall Ball Shots 20/14 18 Kettlebell Swings 55/35 18 Box Jumps 24/20 18...
Freakin Friday
Warm: Stretch out Chest and Back 15:00 Strength 15:00 to build to a 5 RM narrow grip bench press Max WOD 40-30-20-10 Push Ups Cal Row...
Thursday
Warm Row 2000 meters Strength: Front Squat 3 x 15 @ 55-60% of 1 RM 3-4 minutes rest between sets WOD: 75 Burpees for time
Wednesday Bro
Warm: 10 EMOM Minute 1- 40 Single Jump Ropes Minute 2- Dive Bomber Push ups Circuit Seated Dumbell Press x 15 Seated DB Lateral Raises x...
Tuesday Burpees
Warm- 1 driveway lap 10 Ring Row 10 Push up Skill Pull Up- Kip Swing, Kip and pull , Pull and Push, 5 x 4 :03 negatives pull ups WOD 4...
Happy Monday
Warm: 10 Push Press 10 OH Squat Bar Only 4 Rounds Skill: Hang Snatch WOD: 150 Hang Squat Cleans Bar Only
Finally It's Friday
Warm: 10, 8, 6, 4, 2 Bench Press Weight goes up as reps go down Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises...
Celebrate the 4th with Friends!
Team 1776 For Time (in a Team of Three) Kettlebell Swings RX+70/55 RX- 55/35 Box Jumps RX-24/20 Air Squats Push-Ups Burpees Pull-ups...
