Cleaning Up Tuesday
Skill: Strict Handstand Pushups Build to strict deficit hand stand push ups Athlete’s choice of Parallettes or Plates Strength: Power...
Monyay!!
Strength: Back Squat On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% Work: Front...
Limitless Saturday
”Limitless” Teams of 3: AMRAP 7: 100/70 Calorie Row Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 75/50 Calorie Row Max Power...
Thursday AMRAPS
Strength: Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80% Minute 4: Rest...
Hump Day
Warm: Baseline: 500 M Row 40 Air Squat 30 Sit up 20 Push up 10 Pull Up Strength: Find New 1 RM Back Squat
Tuesday, It's All In the Hips
WOD: ”Helen” 3 Rounds: 400 Meter Run or 500 Meter Row 21 Kettlebell Swings (53/35) 12 Pull-ups Body Armor 3 Giant Sets: 10 Dumbbell Push...
Saturday
"Gunny" For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a...
TGIF
Skill: Warm for WOD WOD: 2 Rounds for time: 50x Cal Row 40x Kettle Bell Swing (55/35) 20x Alternating DB Snatch (50/35) 10x Burpee over...
Thursday Getting Loose
Strength: Strict Press: 5-5-3-3-1 Each Set AHAP. WOD 7:00 AMRAP: 8 x Power Clean (95/65) 8 x Pull up *Rest 4:00 7:00 AMRAP: 8 x Power...
Working the Humps
Strength: Tempo Front Squat On the Minute x 10: 1 Repetition (Starting at 65%) Full five second lowering phase to the bottom WOD:...
