WODDING it Out Saturday
Warm Tabata: each 1 full session with 1:00 Rest between Sit ups, Ring Rows, Air Squat Conditioning 8 x 200 m Row with :45 rests WOD...
Heavy Friday
Warm- 200 m Row- x 4 w/ 1:00 Res Skill Hand Stand :20 HS hold x 5 HS walk WOD 3 Rounds for time 20 Leg Raises 8 Front Squats 6 S2OH 4...
Starting the Week Off Right
Warm: Kettlebell warm up, consists of x5/exercise/x2 rounds unbroken: Single Arm Russian/side, American, snatch/side. Then, Goblet Squat...
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...
Taking Charge of Tuesday
Warm up: Tabata :20 on :10 off w/bar Front Squat and Shoulder to overhead 2:00 Break Hang Clean and Back squat Skill: Squat Clean Break...
AMRAP Wednesday
Warm up: Man Makers- x 10 DB or Plate OH Lunges- x 15/side 300 m row 6 Rounds for quality not time- make sure form is on point Stretch:...
Closing out the week STRONG
Warm: Dynamic warm up PVC Only- Front Sqt x 10, Push Press x 10, good morning x 15 6 Rounds no rest but quality NOT time 1000 m row 100...
Getting Over the Hump
Warm -Bar only 20 Curtis P’s - take your time these are for quality Dynamic stretch- 6 Rounds for time: 8 Curtis P’s 8 supinated bent...
Tuesday Throwdown WOD
200 m Row + 25 Jumping Jacks + 1 small lap- :30 between each round X 4 12 single arm Russian Kbs / side 8 weighted single leg box up/...
Bringing in the Weekend. Friday WOD
10 Bear Complex (Bar only) 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest between sets....
