Saturday Team Day
“Mumbo Jumbo” Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65)...
It's Finally Friday
WOD: “Waterproof” 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell...
Mid Week Work
3-Position Pausing Power Clean Complex: Use bar Only or light weight 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for...
Tuesday. So Good
20 EMOM (4 Rounds): Minute 1 – 5 Pausing ( :03 at Bottom) Overhead Squats RX-115/80 F- 95/65 L-Bar Minute 2 – 15/12 Calorie Row Minute...
Monday FUnday
Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90% WOD “Meatball” For Time: 75 Wallballs (20/14) 35/25 Calorie Row
Fresh Friday
Warm: 10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing Tabata: Sit ups Jump Rope Squats 2:00 Rest between WOD 3 Rounds...
Running through Thursday
Warm: Row 500m @ 50%, 75% and 95% with 2:00 rest between WOD 4 Rounds for time of Ball Slams- x15 (Rx- 30-25/14 , F-20/12-10) Crunches- ...
Wednesday Work
Warm: Single leg med ball deadlift 10 per leg (concentrate on engaging the hamstring and glute) Glute bridge x 10 200 m Row Squat jump...
Tuesday for Jackie
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double Jackie 1000 m Row 50 Thrusters...
