Spacey Monday
Bench Press 6 x 5 w/ a :02 Pause at the bottom (on the chest) WOD: “Space Cadet” 21-18-15-12-9-6-3: Double Dumbbell Squats (50’s/35’s)...
Swole for the Holidays
Bench Press 5 Sets of 3 WOD: “Swole Cycle” 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict...
Build Up That Body
Strength: 5 x 7 Bench Press Working your way Up WOD: 15-12-9-6-3 Hang Squat Clean Push Ups Rx- 135/95
Tasty Tuesday
Warm: 4 x 10 Yoga inchworm with push up :30 rest between sets Strength: 3 x 5 wide grip Bench building every set 3 x 5 close grip Bench...
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 ...
Workin Those Humps!
Strength: Bench Press 5 x 10 Skill: HSPU WOD: 12 AMRAP 8 HSPU 9 Box jump overs
Hump DAY!
Strength: 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups WOD: 16 E4MOM 40...
Humps Work
Conditioning: Teams of 2 5 Rounds For Time (25:00 Cap): 2 x Small Lap Weighted Run (One Each) 2 x 200 Meter Weighted Run (One Each) 40/30...
Get It Monday
Warm: 2 Rounds: 200 M Run 3x Wall walks 10x V – up Strength: Bench Press 1 RM Suggested Rep Scheme: 7-5-4-3-2-1 WOD: 4 Rnds NFT 40...
Happy President's Day
Bench Press 6 x 5 @ 75% of 1RM WOD: 40-30-20-10 Russian KBS Push Ups
