Get It Monday
Warm: 2 Rounds: 200 M Run 3x Wall walks 10x V – up Strength: Bench Press 1 RM Suggested Rep Scheme: 7-5-4-3-2-1 WOD: 4 Rnds NFT 40...
Saturday Fire Storm
Snatch Technique A) 3 X 4: Overhead Squats B) 3 X 3: Snatch Drop C) 3 X 2: Snatch Balance WOD: ”Fire Storm” For Time: 3 Rounds: 7 Squat...
Friday Is My Day
Row Conditioning: On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes...
Thursday Clean, Press, Squat
Strength: A) Hang Power Clean- Build to 3 Rep Max B) Push Press- Build to 6 Rep Body Armor 3 Sets, Not For Time: Small Lap Kettlebell...
Wednesday Workout
WOD: "Barbed Wire” 4 Rounds For Time: 400 Meter Run 20 Chest to Bar Pull-ups 20 Kipping Handstand Push-ups 40 AbMat Sit-ups 40 Air Squats...
Turning Tuesday Upside Down
WOD: Strict Handstand Push-ups 7 Rounds, Not For Time: 35 Unbroken Double-Unders + 10 Strict Handstand Push-ups Strength: Deadlift Build...
Wait, Weight It's Monday Already?
Strength A) Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70% B) Power clean+push press (complex): 5 reps at 60% of your 1RM,...
Saturday Madness
2 Rounds For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20+/14) 100’ Handstand Walk 25 Power Snatches (155/105)
Mucho Macho Friyay
Strength: Power Clean + Front Squat + Push Jerk Build to a Heavy Complex WOD: “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes...
Thirsty Thursday
Strength: Front Squat On the 2:00 x 6: 2 Tempo Front Squats 52X0 Sets 1-2 – 65% Sets 3-4 – 70% Sets 5-6 – 75% WOD “Cement Mixer” 7...
