Mouse Monday
Back Squat 5 Repetitions 4 Repetitions 3 Repetitions 1 Repetition 1 Repetition 1 Repetition Work up to heavy single without going over...
Power Monday
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
Friday is the Tops
Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top...
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
Friday Lift Off
“Lift Off” 20:00 Back Squat 3 Rep Max 20:00 2 Rep Max Clean and Jerk
Wednesday Skills Foo!
Skill: 12EMOM (6 Rounds Per Movement): Odd Minutes – 50 Double Unders (Same for Singles) Even Minutes – Max Strict Handstand Push-ups...
Tuesday Throwdown
Warm: 10 Minute Warm Up Rowing 1:00 @ 90% 1:00 @ 40-50% Strength: Back Squat 5 x 5 Building each set to a tough 5 Rep WOD: 50 Wall Ball...
WOD Monday
Warm: 4 x 50 meter broad jumps WOD: 10 EMOM Back squat x 8
Monday Workout
20:00 To find a 1 RM Bench 20:00 To find a 1 RM Back Squat
Friday
5 AMRAP 7 pike push ups (touching top of head to the floor) 2 up dog down dog transitions Strength Back squat 2 set of 5 get to 80-85% of...
