Thirsty for more Thursdays
Warm: 5 walk out push up :15 sec rest 10 x Bench press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 As the reps get low weight goes up 1:00 - :90 rest...
Monday WOD
PVC only- 10 OH Squats + 1 small lap X 6 3 Back Squat + 2 Push press 5 sets - same weight all the way through. Heavy “ Nancy” Big Lap 15...
Bringing in the Weekend. Friday WOD
10 Bear Complex (Bar only) 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest between sets....
Getting Over the Hump Wednesday WOD
Warm up to include: Light jog small lap, Back pedal, Side shuffle, Bounders, Carioca, leg swings, hip circles, High knees, butt kicks...
Thrusters on a Tuesday
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5...
Monday WOD
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:...
Saturday WOD! 4.16
W- PVC mob, Band exercises, glute activation exercises, movement prep Forward arm raise x10-12 Curl x10-12 Lateral arm raise x10-12 Bent...
Halfway to the Weekend!
Warm up: 3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks On a running clock (rest with remaining time after each...
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...
Mid Week Madness
W- 1 mile group jog (Life-walk 800m fast pace) A) 5 minutes to build to 5-rep seated dumbbell strict press B) 24 minute EMOM 1- Sprint...
