Thursday WOD
Warm: Baseline at 50%- 60% 500m Row 40 Air Squat 30 Sit up 20 Push up 10 Pull up Strength Heavy S2OH- first 3 x3 sets building 4 x 5 All...
Monday WOD
Warm: 50 yoga inch worm Strength: Back Squat 2 X 10 @ 50% of 1 RM 2 X 10 @ 70% of 1 RM 2 X10 @ 85% of 1 RM WOD: Karen 150 Wall balls for...
First of the Month WOD
Warm: Box Dip x 15 Ring Row x 15 Goblet Squat x 15 X 5 Rounds w/ 1:00 Rest Circuit: Romanian Dead lift- x 12 Bent Over Row- x 8 Bar Roll...
Get Up Wednesday
1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate...
Posterior Tuesday
Warm Bear Crawl x 4 + 10 Superman X6 w/ :30 Rest Strength: Straight Leg DL 5x5 w/ 2 warm up sets WOD 12 AMRAP 2,4,6,8,10….. Dips Hollow...
Breaking Boundries on Thursday
Warm 300 m Row + 40 Jump Rope X3 Skill HSPU + Kipping HSPU WOD 12 AMRAP 15 Med Ball Cleans 20/14 15 Kbs 10 HSPU
Thursday WOD
Warm: Bar Only: Upright Row x 8 Hang Clean x 10 1 small lap X 5 :45 Rest between Movement Prep and Stretch E5MOM for 20 minutes 1st 5...
Tuesday Throwdown
Warm: 5 Rnds w/ 1:00 Rest 20 Parrallette Dips 15 situps 1 small lap Skill- Rope Climb Hand Over hand Foot lock Rope Sqts 10-15:00 WOD 5...
