Thirstday
Warm: 4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog (to Central Stop Sign and Back) Strength: Back...
Workout Wednesday
Warm up: 3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks On a running clock (rest with remaining time after each...
Tuesday is Alive
Warm: Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength 1) Deadlift (L-x8-10, F-x6-8, S-x5-6) 2)...
Monday Funday
Strength: Front Squat x 8 Take 3 sets to build to max weight Rest 2 min between sets Then do 1 x 8 @ 90% of that weight. Circuit: 1)...
Saturday's Are Freaky
"Freak" For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups 50 Double-Unders 50...
Finally Friday
Incredible Hulk AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat Rx-115/75 F- 95/55 L- 75/Bar
Happy Thursday
Warm: 400 Meter Run 10 Burpees x 2 WOD: For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps...
Jacked Up Wednesday
Warm: Tabata warm up Sit up Jump rope Kbs 1:00 rests between 10EMOM S2OH x 10 (Bar Only) Box Jump x 12 WOD “Jackie” 1000 m Row 50...
Diving Through Tuesday
Warm: 5 x 200 M Row w/ :45 rest Skill: Snatch Complex x 8 3 snatch grip high pull + 2 Hang Snatch Maintain moderately heavy weight for...
It's Monday Again
Warm 8 Push Up 8 Standing Broad Jumps 8 lunge 3 Rounds Strength 30:00 to find CF total Back Squat Bench Press Conditioning 3 x 400 meter...
