Tuesday aka The Day after Murph
Warm: Row EZ Pace for 10:00 Stretch: 15:00 Circuit: 5 Rnds Weighted Situp with a Plate x 20 Single Arm ¾ Kettlebell Swings X 15/Arm Bar...
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...
Mellow Monday
Warm: 6 x 5 Push Ups at 31X1 Tempo With :30 Rest Between Circuit 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x...
Thursday WOD
Warm: 1000 n Row Back Flexability and Mob Circuit RDL x 8 + Strict Pull Up x 6 Ring Row x 9 + Strict Sit Up x 12 + DB Shoulder Press x 15...
Champion Wednesday
Warm 12 EMOM Even- Pull up/ Ring Row- x 10 Odd- Jump Rope x 30 or 20 DU's Circuit 6 Rounds Heavy Kbs 15 kb DL 10 Kbs 5/arm Hang Snatch...
We Get Stronger on Wednesday
Warm: WARM 4 min row + 3 min jump rope + 2 min run + 1 min burpee DB push press x8 KB/DB single arm row on bench x6 each side barbell ab...
Kicking Off Guest Week. Happy Monday
W- Row 2k total with a partner, switch every 250m, coach lead resting ppl in dynamic stretches + 2x15/side: laying lateral leg raise,...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
