Boxed Out Saturday
“Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches...
Freakin Friday
Warm: 400 meter Run Dynamic stretch Strength: Back squat 5 x 5 w/ 2 warm up sets Get to a 5 RM - 1-2:00 rests between sets WOD 5 Rnds for...
Thriving Thursday
2 rounds for time of: Run or row 1 mile 100 sit-ups Intermediate Option 2 rounds for time of: Run Scottsdale Rd or Row 1,200 meters 75...
Thursday Keep it Simple
Warm 1 Mile Run 8EMOM :30 of Box over Burpees WOD: 3000 m Row
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...
Run, Saturday, Run
WOD 1 mile Run 3 Rounds of: 15 Wall Ball 15 Kbs 15 Box Jump 300 m Row 1 mile Run
Saturday Endurance WOD
Warm: Big lap + 5 strict pull ups (10 Ring Rows) + 10 push up + 20 Air Squat WOD 50 Wall Shot 50 Kbs 50 HSPU 400 M Run (Big Lap) 25 Wall...
Two for Tuesdays
Row 500m @ 50%, 75% and 95% with 2:00 rest between 4 Rounds for time of Ball Slams- x15 (Rx- 25/14 , F-14/8) Crunches- x25 Kbs- x 13 ...
Saturday Morning Endurance
Dynamic Warm up- 10 minutes PVC movement prep and mobility “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run = Back Squat All weights...
Getting over the Hump. Wednesday WOD
1 mile Run Dynamic Stretching- Roll out A) 5, 3, 1, 5, 3, Hang Clean working to a heavy max 2:00 Rest For Time: 20, 15, 10, 5 Hang Clean...
