Making Monday Great Again
Warm: 12 EMOM Minute 1- 20 DU’s or 40 Singles Minute 2- Sumo Deadlift High Pull Strength: 10 x 12 of Bench DB Fly’s Rest as needed WOD 5...
Taking Down Tuesday
Warm Shoulder Press X 9 + Walk out push ups x 6 + 30 flutter kicks/leg Rest 1 minute X4 Skill: Rope climb practice ~10 minutes Strength:...
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....
May the Fourth be with You
Warm up: 100 M row :15 Rest 200 M row :30 rest 300 m row :45 rest 400 m row 1:00 rest 300 m row :45 rest 200 m row :30 rest 100 m row...
Finally it's Friday
W- 1:00 Jump Rope + :30 lunge + :30 Down dog / Up dog Transitions + :30 Rest X5 Skill: Snatch Double unders 11.1 10 AMRAP 30 Doubles...
Getting over the Hump. Wednesday WOD
1 mile Run Dynamic Stretching- Roll out A) 5, 3, 1, 5, 3, Hang Clean working to a heavy max 2:00 Rest For Time: 20, 15, 10, 5 Hang Clean...
Welcome to the Week! Monday 4.12
W- Kettle bell warm up, consists of x5/exercise/x2 rounds unbroken: Single Arm Russian/side, American, snatch/side. Then, Goblet Squat...
Thursday WOD
4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog Back Squat- Wave set 5, 3, 1, 5, 3, 1 Each set heavier...
Two For Tuesday WOD
W- Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength A1) Deadlift (L-x8-10, F-x6-8, S-x5-6) A2) Single-arm...
