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...
Wednesday Warrior
Warm: Jump rope: 5 minutes nice and easy Junk Yard Dogs 5 per partner Movement Prep WOD: 5 Rounds :30 work 1 rest Box overs- 24/20 Row @...
Thursday Training
Warm - Samson stretch, squats, runner stretch, down dog, up dog, leg kicks, Strength Strict Press x8 Take 3 sets to build to max weight...
Tearing up Tuesday
Warm 5 Bear Complex + 300 m Row 4 Rnds w/ 1:00 Rest Skill: Double Under WOD: 100 DU’s (2:1) 50 Sit ups 20 Bear Complex Rx-115/85 F-...
Making Monday Great
Warm: Bent over reverse fly x10-12 Lying toes to rig x12-15 Hammer Curl x10-12 Hamstring band curl (on bench, wrap band around rig and...
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...
Friday Wind Down WOD
Warm up: 10 X outs + 5 divebomb Push ups 5 x Strength: 6-5-4-3-2-2 Thrusters working up to a heavy double "Jackie" - For Time 1000 m Row...
Thirsty for more Thursdays
Warm: 5 walk out push up :15 sec rest 10 x Bench press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 As the reps get low weight goes up 1:00 - :90 rest...
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/...
Monday WOD
PVC only- 10 OH Squats + 1 small lap X 6 3 Back Squat + 2 Push press 5 sets - same weight all the way through. Heavy “ Nancy” Big Lap 15...
