Saturday Endurance
1 Mile Run Rest 3 minutes Then “Angie” For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Freaky Friday
Warm: 8 AMRAP 30 DU’s or 60 singles 15 PVC Over and Back 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and...
Thursday is A Pistol
Warm: Air Squat x 10 Driveway lap X 5 Strength: Back Squat 5 x 5 with 2 warm up sets Build to heavy 5 WOD: 12 AMRAP 10 Pistol 12 superman...
Work those Humps
Warm: Bar only Good Morning x 8 Behind neck push jerk x 10 X 5 Strength 15:00 to get to a heavy 1 rep Behind the neck split jerk WOD...
Tasty Tuesday
Warm: 4 x 10 Yoga inchworm with push up :30 rest between sets Strength: 3 x 5 wide grip Bench building every set 3 x 5 close grip Bench...
Must Be Monday
Warm: 10:00 Dynamic Warm up Circuit: Single Leg elevated Deadlift- x 9/leg Weighted step ups x 7/ leg Calf raises x 15/leg WOD: E5MOM for...
May the 4th Be With You
“Scooter” With A Partner in 35 Minutes 30 AMRAP Of: 30 Double Unders (3:1 Singles) 15 Pull Ups 15 Push ups 1 small lap Sprint Then 5...
Friday is Finally Here
Warm: 800 M Run WOD 10 Superman 20 HSPU 30 Total Lunges 40 DU’s (3:1 Singles) 50 Air Squat 1000 m Row or Run 50 Air Squat 40 DU’s 30...
Thursday It Is
Warm: 10 EMOM Hang Cleans (Bar Only)- +3 Every minute Skill Dips and Pass Throughs WOD 8 Rounds 8 Dips 8 Hang Cleans Rx- 115/85 F-95/65...
May 1 Here It Is
Warm Dynamic Stretch Strength: 5 x 5 Front Squat 3 x 5 Back Squat Rest as needed WOD 21-15-9 DL Front Squat S2OH Rx- 115/85 F- 95/55 L-...
