Kettle Bell Thursdays
Warm: 10 EMOM Minute 1- :30 Superman Minute 2- :30 Sit up Push Press-------> Push Jerk 5 x 7 Going up in weight Rest between :90 and 2:00...
Wednesday Hump Day WOD
Dynamic Warm up Strength/Skills Clean- Basic Movements Thigh Deflection Squat Clean WOD: “The Chief” Complete 5 rounds of the following:...
Tuesday Workin Out
Warm: Ring Row 4 x 12 Feet closer to the wall with each set Skill: Double Under Practice 10:00 WOD: 3 RFT Double Under x 55 (2:1...
Monday FLAIR
Warm: 3 x 3:00 jump rope :90 Rest between Strength: 6 x 5 Front squat Build to 80-85% of 1 Rm WOD 100 Air Squat Sets of 50 must be done...
Finally Friday WOD
Warm: Bar Warm Up Skill: Snatch work Squat and Power Snatch WOD: 3 rounds for time of: 15-cal. row 12 power snatches, 95 lb. 9 burpees
Deadlift Day
15->2 - Deadlift Building as the reps go down Rest :90 WOD: 12AMRAP KBS- 12 Single Arm OHS Alternating - 14 Burpee- 6
Tuesday Throwdown
Warm: 10 Minute Warm Up Rowing 1:00 @ 90% 1:00 @ 40-50% Strength: Back Squat 5 x 5 Building each set to a tough 5 Rep WOD: 50 Wall Ball...
Monday Strength
Warm: :30 jump rope :20 PVC stretch 5 Round 10 EMOM :45 Plank WOD Bench Press 20:00 Negatives Build Up to 1 Rep Max :03 Negative
Metcon Endurance
A Different Kind of 3’s 300- Sit up 300- Push Up 300- Squat 45:00 Cap
Friday Rowing
10 EMOM 2 wall walk 15 Box up WOD: 5000 M Row
