That Friday Freight Train
Warm: 5 Rounds of 10 DU’s + 8 Box up Skill: 10:00 DU’s practice WOD For time: Thrusters, 10 reps 50 double-unders Thrusters, 8 reps 40...
Saturday Endurance WOD
Warm: Big lap + 5 strict pull ups (10 Ring Rows) + 10 push up + 20 Air Squat WOD 50 Wall Shot 50 Kbs 50 HSPU 400 M Run (Big Lap) 25 Wall...
Fighting to get to Friday
Warm; Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
Taking Back Tuesday
Warm: w/ a plate OH walking Lunges 10/leg Russian Twist- 30 total 500m Row 1:00 Rest x 3 Skill: Pull up Kip- Swings / Swing Pull / ...
Saturday Endurance WOD
Endurance: Warm- Movement prep + PVC Mobility + Dynamic Warm up WOD: “Broomstick Mile” For Time 25 Back Squats 25 Front Squats 25...
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...
Getting over the Hump
Warm: 400 m Row 10 flutter kick 10 lunge (total) 300 m Row 20 flutter 20 lunge 200 m Row 30 flutter kick 30 lunge 100 m Row 40 flutter...
Taking Charge of Tuesday
Warm up: Tabata :20 on :10 off w/bar Front Squat and Shoulder to overhead 2:00 Break Hang Clean and Back squat Skill: Squat Clean Break...
Wednesday Warrior WOD
Warm: Jump Rope 10 minutes concentrating on not missing 10 minutes of Dynamic Stretch 10 EMOM 4 Burpee Box Overs 3 minutes Rest 8 EMOM 60...
A Saturday to Endure
Warm Up Walk 1 small lap Run 1 big lap 2 x no rest Movement Prep “Holleyman” 30 Rounds for time: 5 Wall Balls RX- 20/14 F- 14/8 L- 8/6...
