2 For Tuesday WOD
Warm: 1 Big Lap 1:00 ME Sit ups Then 12 EMOM Minute 1- 50% of ME sit up Minute 2- 40% of ME sit up Minute 3- 30% of ME sit up WOD: 3...
Tuesday Metcon
Warm 50 Jump Rope 1 small lap X4 Skill: Pull Up WOD Cindy 20 AMRAP 5 Pull Up 10 Push UP 15 Air Squat RX C2B
Tuesday Is Not Only for Tacos
Warm: Baseline @ 60% 500 m Row 40 squat 30 sit up 20 push up 10 pull up 20 Minutes form and technique of the squat clean Burgner + add...
Fantastic Friday Workout
Warm: Sdale Rd. Run (1000 meters) WOD 10 Superman 20 HSPU 30 Total Lunges 40 DU’s (3:1 Singles) 50 Air Squat 1000 m Row or Run 50 Air...
Thursday Metcon
Warm Push ups x 10 Sit ups x 15 1 small lap X 5 Strength: Bench Press 5 second negatives 7 x 3 Theses should be heavier than normal with...
Straight Outta Saturday
“DVB” For Time 1 mile Run with medicine ball (20/14 lbs) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lbs) 1 Rope Climb (15 ft) Scottsdale...
Endurance
WOD For Time 400 meter Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push...
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...
Enduring Dumbells
Warm: 2 Rounds 1 big lap 400 M Row Movement Prep WOD 7 Rounds for time 10 Man Makers 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell...
Metcon for Days
Dynamic Stretch Row 1600 meters or run 1 mile 3 minutes rest “Karyn” 150 Wall Balls- Rx- 20/14 F- 14/8 L- 8/6 5 minute rest “Hanging...
