Saturday in 60 seconds
WOD: “Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees On the...
Monday WOD
Warm: 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:...
Working Out Wednesdays
Warm: Big Lap 15 Air Squat 10 Push up X 3 Rounds WOD 500 double-unders for time (750 Singles). Start a clock and at the beginning of each...
Tuesday.......Nough Said
Warm: 1:00 on :30 off x 10 Rounds of Jump rope Strength 2 second Pause Front Squats 6 x 6 w/ 1-2:00 Rest WOD 3 Rounds For time 8/ side DB...
Jump Into Tuesday
Warm 10 min of :30 on :30 off Jump Rope Cardio 400 meter Row/Run x 4 1:00 Rest between WOD: 21-15-9-15-21 DU’s and Box Jumps 3:1 Singles
Making Monday Great!
Run or Row 1000m Skill DU’s 10 minutes WOD: :90 Jump Rope 3/side turkish get up 25 sit up 12 wall ball 3 rounds for time
Champion Wednesday
Warm 12 EMOM Even- Pull up/ Ring Row- x 10 Odd- Jump Rope x 30 or 20 DU's Circuit 6 Rounds Heavy Kbs 15 kb DL 10 Kbs 5/arm Hang Snatch...
Monday Start Up
Warm- 200m Row + 50 Singles X 5 Strength: Weighted box steps ups 4 x 12/ leg 2:00 Rest WOD- For Time 100 singles 25 squat 25 kbs 25 box...
