Happy Monday
Warm: 10 Push Press 10 OH Squat Bar Only 4 Rounds Skill: Hang Snatch WOD: 150 Hang Squat Cleans Bar Only
Finally It's Friday
Warm: 10, 8, 6, 4, 2 Bench Press Weight goes up as reps go down Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises...
Celebrate the 4th with Friends!
Team 1776 For Time (in a Team of Three) Kettlebell Swings RX+70/55 Â RX- 55/35 Box Jumps RX-24/20 Air Squats Push-Ups Burpees Pull-ups...
Workout Wednesday
Warm: 10 Med Ball sit up 10 Med Ball squat 1 Med Ball small lap 5 Rnds- :30 Rest Strength: 5,3,1,5,3,1 Back Squat 2-3:00 Rest Between WOD...
Bear Down Tuesday
Warm 5 Bear Complex + 300 m Row 4 Rnds w/ 1:00 Rest Skill: Double Under WOD: 100 DU’s (2:1) 50 Sit ups 20 Bear Complex Rx-115/85 F-...
Metcon Monday
Warm: Coach’s Choice WOD: 3 x 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From...
Finally It's Friay
Strength: Deadlift: 6 x 5 @ 32x3 Tempo @ 75 of 1RM WOD: 3 Rounds 10 Squat Snatch 10 Bar over burpee RX- 135/95 F- 95/55 L- 65/bar
Thursday
Warm: Bar only Strict Press- x 10 Push Press x 10 OH squat x 10 X5 with 1:00 Rest WOD: For time: 100 DUBs 25 handstand push-ups 75 DUBs...
Hump Day
Warm: 10 EMOM w/ hands in Diamond Hold plank for :30 then 1 Diamond Push up Add 1 Diamond Push up every minute Skill: L-sit from the...
