Finally Friday Workout
Warm: Ring Row x 8 Dips (box, bench or Ring) x 10 Wall sit 1:00 1:00 Rest x 5 Rounds Oly Skill: Snatch progression 5-10 minutes Then- 5...
Chipping Away at Saturday
Warm 1000 m Row Pvc mobility Dynamic stretch and movement prep Dirty 37 For Time: 37 Box Jumps (24/20 in) 37 Jumping Pull-Ups 37...
Getting over the Hump
Warm: 400 m Row 10 flutter kick 10 lunge (total) 300 m Row 20 flutter 20 lunge 200 m Row 30 flutter kick 30 lunge 100 m Row 40 flutter...
Endurance Training on a Saturday Morning
Warm up: 3 Rnds of 200m Row Sprints w/ :45 Rest WOD Legion 8 8 Rounds For Time 8 Thrusters (75/55 lbs) 8 Chest-to-Bar Pull-Ups 8 Clapping...
Bodyweight Thursday
Rope climbing drills Warm: 1 rope climb 15' Then 4 Rounds of- 1 small lap 200 meter row small lap farmer carry 50 m broad jump end with 1...
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...
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...
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...
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...
