Thirsty Thursday
Warm: 5 x 300 meter row Sprint with 1:15 rest between WOD: “Heartbreak Kid” 3 Rounds For Time: 10 Front Squats (185/135) 20 Chest to Bar...
Happy 4th Of July
“Team 1776” For Time (in a Team Two or Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups...
Tuesyay!
Conditioning: AMRAP 4: 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Max Calorie Row in Time Remaining RX- 95/65 F- Bar rest 4...
Mondays Are for Legs
Strength: Back Squat On the Minute – 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day....
Birthday Saturday!
“300” 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement 15 Sit-ups Round 1 – Dumbbell Push Press Round 2 –...
Fight Club Friday
“Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute...
Snatching Back Thursday
Strength: Power Snatch 7EMOM – 1 Heavy Power Snatch Do not exceed 80%. Aiming to confirm technique from previous work. WOD: 3 Rounds For...
Hump Day
Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets. Conditioning For...
Tough Tuesday
Skill: HSPU: 15:00 Wall walks Decreasing depth to ground level Deficit strict if possible WOD: AMRAP 15: 27/21 Calorie Row 21 Deadlifts...
Monday
Strength: BenchPress 6-5-4-3-2-1 Going up in weight WOD: 10-9-8-7-6-5-4-3-2-1 KBS Goblet Squat Push Up RX- 55/35 F- 44/25
