Strong Thursday
Tempo Deadlift 15:00 to find 2 RM Tempo 22x2 Push Press 15:00 to find 3 RM
Friday
5 AMRAP 7 pike push ups (touching top of head to the floor) 2 up dog down dog transitions Strength Back squat 2 set of 5 get to 80-85% of...
Mid Week WOD
Warm: 12 EMOM Even- 10 Russian Kb swings Moderate weight ODD- Wall Ball x 8 Strength 9 sets of Shoulder to Overhead Set 1-3- Strict...
Thriving on a Thursday
Warm: PVC Mobility- 10 of each, front squat, Push Press, OH squat x 3 Strength: 6 X 6 Push Press Building weight with each set 1-2:00...
Monday WOD
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:...
Closing out the Week! WOD 4.15
W- barbell warm up + core and scapula strength Skill- Burgener clean warm up PVC, barbell, barbell +5-20# A) Press x2 + Push press x4...
