Workout Wednesday
Warm: 10 Med Ball sit up 10 Med Ball squat 1 Med Ball small lap 5 Rnds- :30 Rest Strength: 5,3,1,5,3,1 Back Squat 2-3:00 Rest Between WOD...
Bear Down Tuesday
Warm 5 Bear Complex + 300 m Row 4 Rnds w/ 1:00 Rest Skill: Double Under WOD: 100 DU’s (2:1) 50 Sit ups 20 Bear Complex Rx-115/85 F-...
Metcon Monday
Warm: Coach’s Choice WOD: 3 x 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From...
Finally It's Friay
Strength: Deadlift: 6 x 5 @ 32x3 Tempo @ 75 of 1RM WOD: 3 Rounds 10 Squat Snatch 10 Bar over burpee RX- 135/95 F- 95/55 L- 65/bar
Thursday
Warm: Bar only Strict Press- x 10 Push Press x 10 OH squat x 10 X5 with 1:00 Rest WOD: For time: 100 DUBs 25 handstand push-ups 75 DUBs...
Hump Day
Warm: 10 EMOM w/ hands in Diamond Hold plank for :30 then 1 Diamond Push up Add 1 Diamond Push up every minute Skill: L-sit from the...
Cleaning Day
Warm: Coach’s Choice Strength/ Skill High Hang Clean Hang Clean Power Clean WOD: 3 Rounds- Each Round must be Unbroken or start from the...
Skillin' and Killin'
Skill: HS Hold Plank Ring Support For time: 2-minute handstand hold Row 500 m 2-minute plank hold Row 500 m 2-minute support on rings Row...
Saturday At the Bar
For Time: 400 meter Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push Jerks...
Friyay for the Midline
Warm: Coach's Choice Strength: Weighted Good Morning 6 X 10 WOD: 1000 m Row 300 Sit Up 1000 m Row
