Thursday is for Accessory Work
Accessory day 5 x 12 OH Strict press UB each set @ 50-60% Body weight (Barbell) 5 x 15 Hanging High Pull UB each set @ 50-60% Body Weight...
Wednesday Row Day
Row Test: 5000 M Row RX- < 20:00 F- < 22:00 L- < 25:30
Tuesday
WOD: 10 rounds for time of: 1 power snatch 3 overhead squats RX- 185/125 F- 135/95 L- 75/55
Monyay Workout
“Little Havana” AMRAP 15: 150 double-unders F- 100 double-unders L- 75 singles 50 push-ups F-30 push-ups L- 20 knee push-ups...
Saturday Fun Day
"Kelly" 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball
Thursday WOD
Warm: 6 x 200m Row Sprint w/ 1:00 Rest 12 EMOM 1) Burpees Rx- 10 F-8 2) Deadlift x 10 Rx-225/185 F- 185/125 3) Rope Climbs Rx- 2 F-...
Hump Day WOD
Strength: 10 x 1 Split Jerks WOD: 4 Rounds for time 21 HSPU Big Lap
Tuesday Vibes
Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. Rx- 185/125 F- 135/85 24”/20”
Happy President's Day
Bench Press 6 x 5 @ 75% of 1RM WOD: 40-30-20-10 Russian KBS Push Ups
TBF 15.1 Open Prep
15.1 9AMRAP: 15 toes-to-bars F- Hanging knee raise 10 deadlifts Rx- 115/75 F- 85/55 5 snatches Rx- 115/75 F- 85/55 ***BONUS*** Workout...
