Baseline Monday
Baseline 500 m Row + 40 Air squat + 30 Sit up + 20 Push Up + Pull Up 3:00 Rest 1st one is at 50% 2nd one is at full speed Body Armor 4...
Saturday Quarter Pounder
Conditioning “Quarter Pounder” 2 Rounds for Time: 400 Meter Run 30 Single Dumbbell Box Step-ups 400 Meter Run 30 Single Dumbbell Hang...
Thursday
“On the 1:30” x 7 Rounds: 15/12 Calorie Row Time Remaining – Strict HSPU WOD “Front Runner” For Time: 200 Meter Run, 2 Power Cleans +...
Warrior Wednesday
Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for...
Get Squatty
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Aim is to build steadily...
Labor Day 3Fer
3 Fer “Second Cut” 800-m row 66 KB jerks (35/25) 132-ft. handstand walk (20 Wall Walks or 50 HSPU) 5:00 Rest Ringer 1 30-20-10 reps of:...
Saturday
“Groundhog Day” For Time: 600 Meter Run 50 Kettlebell Swings (53/35) 400 Meter Run 30 CTB Pull-Ups 200 Meter Run With Kettlebell 30 CTB...
Friday Monster
“Cookie Monster” AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders Body Armor 3 Giant Sets: Max Strict...
Get Lifted Thursday
Build to heavy 4 Rep Front Squat 10 EMOM x 4 Reps of Front Squat Rest 5 minutes Build to heavy 10 Rep Deadlift 10 EMOM x 10 Reps
