Thrusting Thursday
Warm: Yoga inch worm x 50 Strength Bench Press 6 x 10 - lighter weight with 1:00 rest WOD 30-20-10 Thruster Cal Row Sit Up Rx- 75/45 ...
Way Out Wednesday
1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate...
Tuesday Work
Warm Bear Crawl 50’ + 10 Superman X6 w/ :30 Rest Strength: Straight Leg DL 5x5 w/ 2 warm up sets WOD 12 AMRAP 2,4,6,8,10….. Dips...
Running Through Monday
Warm 4 x 400 m Run w/ :45 rest Circuit Bulgarian Split squat x 15/leg no weight Decline push up x 12 Pull up x 7 - Ring Row x 12 V- ups...
Fantastic 40 Saturday
Fantastic 40 40 Wall Ball 20/14 40 Hang Clean 95/55 40 Pull up 40 DL 40 Push Up 40 Cal Row 40 Box up 40 KBS 55/35 40 T2B 40 Air Sqt 40...
Freakin Friday
Warm: 400 meter Run Dynamic stretch Strength: Back squat 5 x 5 w/ 2 warm up sets Get to a 5 RM - 1-2:00 rests between sets WOD 5 Rnds for...
Thirstday
Warm 300 m Row + 40 Jump Rope X3 Skill HSPU + Kipping HSPU WOD 12 AMRAP 15 Med Ball Cleans 20/14 15 Kbs 10 HSPU
WOD Out Wednesday
Warm 10-9-8-7-6-5-4-3-2-1 PVC Only OH Squat Sit up Super man Strength 3 position Clean Position 1 - Hip height hang clean Position 2- Top...
Tuesday Fun Day
Warm: 10 EMOM 1 Burpee + 10 Push up --------------------------------10 Burpee + 1 Push up Skill Box Jump Proper form for take off and...
Smack Monday In the Mouth
Warm: Jump Rope :10 on :10 off - :20 on :20 off - :30 on :30 off ------1:00 on 1:00 off ----- :10 on then done Circuit DB Bench presses...
