Friday Workout
Warm: PVC Only 10 Push Press 10 OH Squat 1 small lap X4 Move prep: WOD 4 rounds for time of: 25 push presses, 95 lb. 50-cal. row 100...
Thursday Overhead
Warm: Hollow Rocks x10 Superman x 10 X 6 rounds with 1 minute rest between Overhead squat 5-5-5-5-5 reps 10:00 to build to first set then...
Hump Day Metcon
Row: 3 x 500 Row W/ 1:90 Rest between WOD: 1 small lap Rest 1:00 1 Big Lap Rest 2:00 1 Scottsdale Rd Lap Rest 3:00 1 Mile Run Total time
Fun with Kettle bells Monday
WOD- 15-12-9 KBS KB Sumo DL High Pull Goblet Squat In between each movement 25' lunge Rx- 70/55 F- 55/35 Russian KBS
Friday is All Out
Warm: 5 x 10 X Outs EMOM 8 Box jump overs x 10 WOD “Megan” 21-15-9 Burpees Kbs- 55/35 DU’s
Fran Day
Warm: OH Squat Bar Only + Ring Rows 10 x 5 w/ :45 rest between Strength: Front Squat: 5 x 5 WOD: “Fran” 21-15-9 Thrusters Pull ups RX- 95/65
Tuesday Deadlift Day
Big lap Run Find 1 RM Deadlift 30:00 Then 4 x 1 @ 90%
Monday, the Day for Chest
Bench Press 7 x 5 Going up in weight to 70-80% of 1 RM 5:00 DU practice WOD: 4 RFT 50 DU’s (2:1 Singles) 25 Push Up
Final Friday Workout
Warm: 10 Air Squat 20 Jump Rope X 7 Rounds Movement Prep Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders (2:1 Singles)...
Thursday Keep it Simple
Warm 1 Mile Run 8EMOM :30 of Box over Burpees WOD: 3000 m Row
