Wednesday Bro
Warm: 10 EMOM Minute 1- 40 Single Jump Ropes Minute 2- Dive Bomber Push ups Circuit Seated Dumbell Press x 15 Seated DB Lateral Raises x...
Monday Metcon
Warm: 10 Russian Twists 10 Superman 10 WB Thruster X5 Rounds 6EMOM :40 Jump Rope WOD “Cindy” 20EMOM 5 Pull up 10 Push Up 15 Air Squat
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...
Monday Funday
Warm: Jump Rope x 50 Push up x 8 Superman x 8 X 5 Strength: Bench Press 7 x 7 WOD: EMOM12 Box Jump x 15 Jump Rope x 50 Wall Ball x 15
Talkin bout Tuesday
10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7: sit ups...
Monday Working Out
5 EMOM 25 jump rope 10 push up Movement Prep DL and Push Jerk 24 EMOM 1- DL x 9 2- Jump Rope x 50 3- Toes to Bar or Toes 2 Rig x 15 4-...
Fantastic Friday
15 x 100 m Row Sprint :25 rest EMOM 15 Wall Ball 12 1 small lap 3 Wall Climb WOD 30-20-10 DU’s (2:1) T2B or T2Rig
Monday Greatness
Warm: Dynamic stretch Strength: Bench Press 10-9-8-7-6-5-4-2 As Reps go down weight goes up WOD: 15 EMOM Push ups - x 20 Box jumps- x 15...
Thursday WOD
Warm: Bar Only: Upright Row x 8 Hang Clean x 10 1 small lap X 5 :45 Rest between Movement Prep and Stretch E5MOM for 20 minutes 1st 5...
Get Over the Hump
Warm: DB rows x 8/ side DB Press x 10 DB squats x 12 X6 rounds Skill: HSPU EMOM 6 6 Strict HSPU WOD 20 AMRAP 8 strict pull-ups 8 box...
