The Truth of Wednesday
Warm: Tabata Push up Tabata Sit up Tabata Bar Hang WOD: For time: 25-20-15-10: Cal Row 50-40-30-20: KB Swing (55/35)
Tuesday Making You Strong
“Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump...
Monday Two Tone
“Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike/ Row Directly into… 10-20-30: Deadlifts (205/145) Calorie Row/ Bike Midline 4...
1st Sunday
Body Armor 3×12 – Dumbbell Bench Press 3×10 – Weighted Alternating Pistols 3×8 – Weighted Strict Ring Dips 3×6 – Weighted Pull-ups...
Saturday At the Hop
“Sock Hop” Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100...
Friday Getting That Overtime
“Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 DL 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 DL 200...
Thursday Thrive
Strength: Deadlift 5 x 4 As Heavy as Possible (heavy) WOD: 4 Rounds for Time: 10x Overhead Squat (95/65) 400m Run
Hump Day is for Leaving No Doubt
“Gwen” 15-12-9: Unbroken Clean and Jerks Use same load across all sets. Rest as needed between Stamina Conditioning For Time: 100...
Toughness Tuesday
Conditioning 3 Rounds For Time: 75 Double Unders 25 Kipping Handstand Push-ups Body Armor 50 Bench Press Repetitions Rx-155/105 F-...
Monday Maniacs
Strength: Back Squat 3 Sets of 9 (67-71-75%) WOD: “Lucky 7’s” 5 Rounds: 7 Bar Muscle-Ups F- Pull Up L- Ring Row 7 Dumbbell Clusters...
