Saturdirty 30
“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar...
Freaky Strong Friday
Back Squat 3 Sets of 9 (76%-80%-84%) Power Clean Build to Heavy 5-Rep Touch and Go
Thirsty Thursday
Strength: Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% WOD: “Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of “Chest to Bar...
Wednesday Gymnasty
Gymnastic Conditioning AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups 3...
Tuesday is Inside Out
“Inside Out” For Time: 800 Meter Run 21 Power Cleans Rx-185/135 F- 135/85 400 Meter weighted Run Rx-45/25 F- 35/15 21 Burpee Box Jump...
Monday On Repeat
Midline Conditioning For Time: 100/70 Calorie Row 80 GHD Sit-ups 60/45 Calorie Row 40 GHD Sit-ups 20/15 Calorie Row
Sunday Funday
Midline Conditioning For Time: 100/70 Calorie Row 80 GHD Sit-ups 60/45 Calorie Row 40 GHD Sit-ups 20/15 Calorie Row
Feel That Saturday Burn
“Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups,...
Kick A$$ Friday
Front Squat 2×4 @ 76% 2×3 @ 81% 2×2 @ 86% WOD “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3...
Thursdays Time to let Go
Strength/Skill Jerks Pausing Split Jerk: 3×2 3 Jerk Drives + 1 Split Jerk: 3×1 Complex Split Jerk: 5×1 WOD “Long Gone” 5 Rounds: 1 Minute...
