Thursday AMRAPS
Strength: Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80% Minute 4: Rest...
Hump Day
Warm: Baseline: 500 M Row 40 Air Squat 30 Sit up 20 Push up 10 Pull Up Strength: Find New 1 RM Back Squat
Tuesday, It's All In the Hips
WOD: ”Helen” 3 Rounds: 400 Meter Run or 500 Meter Row 21 Kettlebell Swings (53/35) 12 Pull-ups Body Armor 3 Giant Sets: 10 Dumbbell Push...
Monday Metcon
Warm: 3 x 2:00 Jump Rope Movement Prep WOD: “Cindy” 20 AMRAP 5 Pull Up 10 Push Up 20 Air Squat RX- Strict Pull Up
Saturday
"Gunny" For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a...
TGIF
Skill: Warm for WOD WOD: 2 Rounds for time: 50x Cal Row 40x Kettle Bell Swing (55/35) 20x Alternating DB Snatch (50/35) 10x Burpee over...
Thursday Getting Loose
Strength: Strict Press: 5-5-3-3-1 Each Set AHAP. WOD 7:00 AMRAP: 8 x Power Clean (95/65) 8 x Pull up *Rest 4:00 7:00 AMRAP: 8 x Power...
Working the Humps
Strength: Tempo Front Squat On the Minute x 10: 1 Repetition (Starting at 65%) Full five second lowering phase to the bottom WOD:...
Tuesday
Strength: Bench Press Close Grip 10-8-6-4-2-1 Build to heavy 1 WOD: 15 EMOM- For Quality Min 1- x 20 Sit up Min 2- x 15 Ring Row Min 3-...
Make Monday Great Again
WOD: “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Post WOD: Body Armor A) Dumbbell Strict Press:...
