Friday WOD
Warm: w/PVC - Good Morning Jumps 10 X 10 Rest as needed Strength: 3 DL + 3 Hang Clean Heavy-ish Concentration is on Form X 5 sets WOD...
Keep It Simple And Heavy
Strength: Back Squat 5 X 10 @ 70-75% of 1 RM WOD: 1 X Max Effort Back Squat @ 85% of Strength Weight
Tuesday Work
Warm Up Coach’s Choice WOD On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute...
Congrats it's Monday
Skill/Strength A1. Hanging L Holds :10 A2 Strict Dumbbell/ Kettlebell Press (Heavy) x 8 6 Rounds w/ :90 Rest WOD 3 rounds for time of: 25...
Endurance on the War Path
"War Path" For Time: Scottsdale Rd. Run, 6 Rounds of “The Chief” Big Lap Run, 4 Rounds of “The Chief” Small Lap Run, 2 Rounds of “The...
Friday it's Final
Strength/Skill A1. Bar Roll outs @ tempo 21x2 5 x 15 B1. Tempo Air Squat x 8 42X2 B2. Ball Slams X 15 AFAP Rest :90 per round 6 Rnds...
Thursday Throwdown
Strength/Skill: A1. Chin Up (Palms facing you grip) 3 sets of 8. Tempo 40x0 Use partner to assist if needed. A2. Ring Dips 3 sets of 8....
WOW WOD
Strength/Skill: A1. Sumo Deadlift 7 sets of 3 WOD: 30-20-10 Walking Lunges with Barbell Overhead Sit-ups
Tuff it Out Tuesday
Strength/Skill: A1. Bent over barbell Rows X 6 (Palms up grip) A2. “Y” Pulls with Bands X 6 6 second pause at contraction 4 Sets W/...
Monday WOD
Strength/Skill: A1. Front Squat 3 sets of 10 reps – Find your happy place B1. Front Squat 1 set of 20 reps (all out) – Leave your happy...
