Good Mornings on a Thursday
Warm: Tabata 1 Right knee to forehead Left knee to forehead Rest 1:00 Tabata2 Alt sides Right knee to right armpit Left knee to left...
We Walk On Our Hands on Wednesdays
Warm: 4 x 10 walk out push up :45 Rest between Skill Hand Stand ( push up position with rounded shoulder blade) Wall walk w/ :10 hold...
Monday Press
Warm: Tabata 1 Jumping squats Guns up Crunches 1:00 Rest Tabata 2 Bottom push up hold Superman hold Strength: Push Press 6 x 4 Building...
Friday Got Me Like
Warm: Row- 300m 10 weighted lunges total (light weight) 12 sit ups Work 5:00 Jump Rope 1:30 rest 5:00 Jump Rope WOD 30-20-10 Alternating...
Thirsty Thursday
Dynamic Stretch Row 1600 meters or run 1 mile 3 minutes rest "Hanging Grace" 30 Clean & Jerks for time- Rx- 75/55 F- Bar only 5 minute...
Hump Day Workout
Warm: 10 singles Jump Rope 5 Air Squat X10 Rounds Skill: DU Practice 10:00-15:00 WOD: 200 Wall Balls 40 DU’s every time a break in WB...
Tuesday WOD
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob Strength: 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters;...
Monday WOD
Warm: 10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
