Friyay
Skill: OH Squat- 3 x 20 - Unbroken as much rest as needed WOD: ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating...
Thursday Dubs
Gymnastic Conditioning: AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double...
Working on Those Humps
Strength: Bench Press Work up to 5 RM- 15 Minutes Then- 2×15 As Heavy As Possible– Unbroken, same weight for both sets WOD 20 EMOM: 10...
Tuesday Work
WOD: 15-12-9-6: Power Clean (95/65) Toe to bar *30 double under between sets Post WOD Aerobic Capacity: Not for Time- Rest as needed 5...
Monyay Leg Day
Warm: Back Squat up to 80-90% of 1 RM Strength: 20E2OM 5 Reps @ 80-90% of 1 RM WOD: 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20/15...
Jump Into Saturday
“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15...
Friday Lift Off
“Lift Off” 20:00 Back Squat 3 Rep Max 20:00 2 Rep Max Clean and Jerk
Thursday & Thriving
Strength: Strict Press – Work 1 Rep max WOD: 20:00 AMRAP: 200m Run 20x Wall Ball 15x Power Snatch (65/45)
Working on Humps
Strength: 1 RM Sumo Deadlift WOD: 18-15-12-9: Kettlebell Swing DB Thruster RX- 30/25 20 x Double Under between each set.
Tuesday, Comin' In Hot
”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral over Rower Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie...
