Friday
Warm: 10 Bear Complex (Bar only) Complex 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest...
Thirsty Thursday
A) 15 EMOM Minute 1- Ball slam x 15 Minute 2- wall ball x 15 Minute 3-burpees x 7 B) 15 AMRAP 10 push ups Canal run 15 Toes to Bar Row 250m
Tank top Tuesday
Warm: 5 Rounds of 10 DU's or 30 Singles + 8 Box up Skill: 10:00 DU’s practice WOD For time: Thrusters x 10 reps 50 double-unders...
Mellow Monday
Warm: 6 x 5 Push Ups at 31X1 Tempo With :30 Rest Between Circuit 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x...
Partner Saturday
Warm up: 2000 Partner Row- switch every 250M Movement prep: Filthy 100- Partner For time 100 of each Box up Jumping pull up/ Rings Push...
Muscle Through Friday
Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises 10/ arm tricep kick backs WOD: 3 Rounds of 10 Snatch 12 Bar...
Gettin' Strong
Strength/Skill: Deadlift 8 x 1 All @ 90% of 1 RM WOD: 12 – 9 – 7 Front Squat Rx-155/105 F- 125/90 Power Clean Rx- 155/105 F- 125/90
Hump Day Fun Day
Strength: 25 minutes Find New 1 RM Back Squat WOD: 3 Rounds For Time: 400 Meter Row or .25 M Bike 21 Push Ups 21 Box Jumps 24/20
Tuesdee
Warm: 10 Push Ups 12 Alternating DB Snatches 5 Rnds WOD: “Double Grace” 60 Clean and Jerk for time
Monday Motives
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
