Monday FLAIR
Warm: 3 x 3:00 jump rope :90 Rest between Strength: 6 x 5 Front squat Build to 80-85% of 1 Rm WOD 100 Air Squat Sets of 50 must be done...
Monday WOD Guest WEEK
Circuit: 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x 13 Bulgarian Split Squat/leg x 9 WOD: 3 RFT 25 Wall Ball...
Monday Rise and Grind
Warm: 8 x 4 Bench Press Use first 3 rounds to find a working weight. Then remain there Skill Dip 6 x 4 :03 negative dips WOD 21-15-9-...
Running into the Week
Warm 4 x 400 m Run w/ :45 rest Circuit Bulgarian Split squat x 15/leg no weight Decline push up x 12 Pull up x 7 - Ring Row x 12 V- ups...
Monday Fresh Start
Warm: Jump Rope :10 on :10 off - :20 on :20 off - :30 on :30 off ------1:00 on 1:00 off ----- :10 on then done Circuit DB Bench presses...
Monday Working Out
5 EMOM 25 jump rope 10 push up Movement Prep DL and Push Jerk 24 EMOM 1- DL x 9 2- Jump Rope x 50 3- Toes to Bar or Toes 2 Rig x 15 4-...
