Friday Eve
Warm: 10 Walk out Push up Big Lap or 400 m Row X5 WOD: 10 Rounds 10 HSPU 1 driveway Lap 10 Deficit push up- Rx- #45 F- #35 L- Choose...
Wednesday WOD
Warm: 12 EMOM Even- 10 Russian Kb swings Moderate weight ODD- Wall Ball x 8 Strength 9 sets of Shoulder to Overhead Set 1-3- Strict...
Tuesday
Warm: 5 Rnds w/ 1:00 Rest 20 Parrallette Dips 15 situps 1 driveway lap Strength/ Skill Clean and Hang Clean WOD 5 Rnds 8 Hang Cleans :30...
Monday Funday
Warm: 1 air squat + 1 walk out push up x30 Strength: Back Squat Pause sets 5x10 w/ :02 pause at the bottom 2:00 Rest in between WOD Half...
Saturday with Friends
Team WOD- 3 person teams 5000 M Row (1 rowing while 2 working) 100 RDL (2 Working 1 Rowing) 100 T2B ( 1 Rowing alternate 1 working) 100...
Fran Friday
Warm: 20 Lunges 10 Push Ups X 5 rounds WOD: Fran 21-15-9 Thruster Pull Up
Thursday Hip Thrust
Warm: 2000 M Row Strength: Barbell Hip Thruster 6 x 8 Going up in weight each set 2-3:00 Rest between WOD: 15-12-9-6-3 Kbs Push ups Sit...
Clean Up Wednesday
Warm: Row 200 meter Air squat x 8 Ring Row x 8 5 Rounds 10 EMOM: 1) 3 Wall Walk 2) 10 KB SDLHP 55/35 WOD: 7 RFT 20 Wall Ball 10 wall ball...
Tuesday Work
Warm: ROMWOD for 15:00 Strength: Front Squat 8 x 3 :03 pause at the bottom Up in weight for the first 3 then 5 at the same weight WOD...
Monday Metcon
Warm: 10 Russian Twists 10 Superman 10 WB Thruster X5 Rounds 6EMOM :40 Jump Rope WOD “Cindy” 20EMOM 5 Pull up 10 Push Up 15 Air Squat
