Freaky Friday
Warm: 8 AMRAP 30 DU’s or 60 singles 15 PVC Over and Back 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and...
Finally It's Friday
Warm: 8 AMRAP 30 DU’s or 60 singles 15 PVC Over and Back 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and...
Taking it to Thursday
100 EZ 100 All out to 1000 Skill Push up Plank + hand placement + full ROM WOD 50 Cal Row Then 3 Rounds of Kbs - 15 burpee - 10 HSPU -...
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...
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...
Monday Work!
Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit roll stand + assisted pistol w/...
First Monday in May
10 EMOM 30 jump ropes (20 DU’s) Skill Hand stands and HSPU 5,3,1,5,3,1 Wave Set DL :90- 2:00 Rest 21-15-9 Reps For Time Deadlift (...
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...
