Wednesday WOD
Strength/Skill: A1. Behind the Neck BB Press – Strict 5 sets of 7. Tempo 20x0 (Bet you never do sets of 7… so you probably just PR’d)...
Tuesday Work
Strength/Skill: A1. Deadlift 5x3 Wod: 12 – 9 – 7 Thruster (95M/65F) KB Swing (75M/55F)
Monday, Do it Again!
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 3 Rest: 2-3min-ish per set Wod: “Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats (20...
Saturdays Are for Friends
WOD W/ A Partner 7 Rounds For Time 400 meter Run (Both partners run together) 29 Back Squats 20 Push Press RX- 135/95 F- 115/75 Partners...
Thursday Thrive
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set WOD: 21 minutes of fun 12 Burpee over Box – on min 1 –...
Superhero Saturday
“The Batman” For Time: Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (30/24 in) Wall Ball Shots (20/14 lb) Kettlebell Swings...
DT For Friday!
DT 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX-155/105 F- 135/85 L- 115/65
Thursday WORKS
Warm: “Baseline” 500 m Row 40 Air Squat 30 sit up 20 push up 10 pull up WOD: 12EMOM 10 Cal Row 10 Ring Dips 10 Total Pistols
Jump Over the Hump
Warm: 4 Rounds Jumping squats x 10 Push up x 10 :45 second rest between rounds Skill: Thruster WOD: 21-15-9 Thrusters - Rx 75/55 F- Bar...
Taking Back Tuesday
Warm: 1 small Lap :90 Rest 1 Big Lap :90 Rest 1 Big Lap :90 Rest 1 Small Lap Strength Front Squat 10-8-6-4-2-1 Working up to 1 RM
