Tuesday Workout
21-15-9 S2OH Pull Up Rx- 115/65 F- 95/45
Tuesday WOD
Warm: Ring Row x 10 Push Up x 15 Small Lap 6 Rounds WOD: AMRAP 12 Dips/7 DB Snatch/14 Burpee/7 Rx- Rings 50/30-40 F- Box 45/15-25
Finally Friday Workout
Warm: 6 x 25/side flutter russian twists 1:00 Rest between sets Strength: DL- 6 x 6 Rest as needed WOD: 4 Rounds for time Farmer carry...
Making Monday Great
Warm 4 x 8 Birthday Burpees :30 rest between rounds Strength: Dead lift 8 x 8 going up to a strong set of 8 WOD “B-Train”- For Time 32-...
Swinging Tuesday
Warm: Baseline @ 70%= 500 m Row + 40 air squat + 30 sit up + 20 push up + 10 pull up Dynamic stretch Work 12 EMOM 1-Single Arm Kbs 8/arm...
Fathers Finding Their Baseline
Warm: 250m Row + 15 squats + 10 sit up + 5 push Up + 5 ring rows Work: 15 Kbs 15 Goblet Squat 10 Ball Slam 12/ arm Hammer curl 5 rounds...
Saturday Endurance WOD
Endurance: Warm- Movement prep + PVC Mobility + Dynamic Warm up WOD: “Broomstick Mile” For Time 25 Back Squats 25 Front Squats 25...
We Get Stronger on Wednesday
Warm: WARM 4 min row + 3 min jump rope + 2 min run + 1 min burpee DB push press x8 KB/DB single arm row on bench x6 each side barbell ab...
TBT WOD
Warm: Dynamic warm up and line drills Strength: Bench Press 10-9-8-7-6-5-4-3-2 Rest 2-3 minutes between sets Then when you finish your...
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...
