Running through Thursday
Warm: Row 500m @ 50%, 75% and 95% with 2:00 rest between WOD 4 Rounds for time of Ball Slams- x15 (Rx- 30-25/14 , F-20/12-10) Crunches- ...
Wednesday Work
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
Tuesday for Jackie
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double Jackie 1000 m Row 50 Thrusters...
April is here!
Warm: 4 Rounds 1:00 Jump Rope 15 Wall Balls Rest :45 between Pull up Skill 5 Rounds for Time 30 Ft. Lunge 15 Pull Ups 30 Hand Release...
A Saturday to Remember
400 meter Run + 10 Over and back w/pvc + 10/side leg swings X 3 Movement prep, warm up cleans and deadlifts “Kiana” 4 Rounds for Time: 2...
Finally Friday
Warm -Bar only 20 Curtis P’s - take your time these are for quality Strength: 6 Rounds for time: 8 Curtis P’s 8 supinated bent over rows...
Thirsty Thursday!
Warm: 200 m Row + 25 Jumping Jacks + 1 small lap-(end of driveway and back) :30 between each round X 4 Strength/Skill: 12 single arm...
Tuesday Kettlebell Work
100 M row :15 Rest 200 M row :30 rest 300 m row :45 rest 400 m row 1:00 rest 300 m row :45 rest 200 m row :30 rest 100 m row done...
Monday Skills
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit- roll- stand + assisted pistol w/...
Saturday Endurance
Dynamic Warm up- 10 minutes PVC movement prep and mobility WOD: “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run ( Open Gate- All...
