Counting down to Friday
Shuttle Sprints X 8 w/ 1:00 break between WOD: “Count Chalkula” AMRAP 12: 30 Kettlebell Swings (53/35) 25 Box Jumps (24″/20″) 20 Toes to...
Lift Up Thursday
Cleaning up the squat clean Break down Practice getting heavy-ish
Wednesday is on our Radar
“Radar” For Time: 400 Meter Run 9-12-15: Deadlifts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlifts (205/145) Lateral...
2132 Tuesdays for Coach
"Panda" 6 Rounds 9 x Toes to Bar 7 x per side Pistols 9 x Kettlebell swings 70/55 41 x Cal Row or Bike
Walk A Mile Saturday
“The Green Mile” For Time: 1 Mile Run 50 Pull-ups 30 Squat Clean Thrusters (135/95)
Friday Cycle
“Sole Cycle” AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/85) 27/21 Calories Row or Bike Rest 5 Minutes AMRAP 5: 15 Lateral...
Strong Thursday
Tempo Deadlift 15:00 to find 2 RM Tempo 22x2 Push Press 15:00 to find 3 RM
Wednesday, You're Not Alone
Strength 6 x 5 Front Rack weighted lunges per leg (all on one leg then switch) in a fixed lunge position WOD “Alone Together” On the 4:00...
Tuesday in Wonderland
Warm: 10:00 Double under practice WOD: “Escape from Wonderland” 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row
Monday Fitness
Warm: 4 x 400 meter Run 2:00 Rest between runs Body Armor 4 Rounds Single leg box step ups x 10 per leg Banded Good Mornings x 25 Banded...
