Friday WOD Punch in the Face
Warm: 4 x 400 M Run (Big Lap) 2:00 rest between each- Dynamic stretch between each lap Skill: Pull Up Negs and Kipping WOD 3 RFT Big Lap...
Thursday Workout
Warm: With a plate 20 total OH Lunges 20 total Russian Twists 4 Rnds :30 rest between Rnds Strength: Back Squat 10, 8, 6, 4, 2, 1 Up in...
Puppies and Fitness
Warm 30 Plank + :30 wall sit + small lap run X 4 with :30 Rest Skill- Ring Dips 4 x 6 :03 count negatives 3x5 with the band WOD “B-1”-...
Monday Funday
Warm: Jump Rope x 50 Push up x 8 Superman x 8 X 5 Strength: Bench Press 7 x 7 WOD: EMOM12 Box Jump x 15 Jump Rope x 50 Wall Ball x 15
Saturday WOD
Warm: Big lap + 5 strict pull ups (10 Ring Rows) + 10 push up + 20 Air Squat WOD: Having a Ball: 50 Wall Shot 50 Kbs 50 HSPU 400 M Row ...
Finally It's Friday
Warm: Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
Thirsty Thursday
Warm: 3 x 300 Row w/ 1:00 rest Skill: split jerks WOD- 400 m Row/Run 30 split jerks opposite leg every other 50 deadlift 400 m Row/Run...
Wednesday Squat Day
Warm: Back Squat 8 x 5 @ 75% of 1Rm WOD: 1000 m Row 300 Air Squat 500 m Row
Monday WOD to Honor Jude
Warm: 5 x 10 squat jumps :30 rest Strength 3 Position Clean X 5 “Jude” 6 Cleans 6 Pull Ups 6 Burpees Rx- 135/95
Fran Friday
Warm: 20 Lunges 10 Push Ups X 5 rounds WOD: Fran 21-15-9 Thruster Pull Up
