Run, Saturday, Run
WOD 1 mile Run 3 Rounds of: 15 Wall Ball 15 Kbs 15 Box Jump 300 m Row 1 mile Run
Flex Friday
Warm: Dynamic Warm up 10 minutes Circuit: Bar only Reverse curls x 11 DB behind the head tricep extension x 15 Front + Lateral Raises x 8...
Champion Wednesday
Warm 12 EMOM Even- Pull up/ Ring Row- x 10 Odd- Jump Rope x 30 or 20 DU's Circuit 6 Rounds Heavy Kbs 15 kb DL 10 Kbs 5/arm Hang Snatch...
Thursday WOD
Warm: 4 x 400 M Run (Big Lap) 2:00 rest between each- Dynamic stretch between each lap Skill: Pull Up Negs and Kipping WOD 3 RFT Big Lap...
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...
Fighting to get to Friday
Warm; Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
Trucking Through Tuesday
Warm- :30 Plank + :30 wall sit + small lap run X 4 with :30 Rest Skill- Ring Dips 4x6 3 count negatives 3x5 with the band WOD “B-1”-...
Monday Start Up
Warm- 200m Row + 50 Singles X 5 Strength: Weighted box steps ups 4 x 12/ leg 2:00 Rest WOD- For Time 100 singles 25 squat 25 kbs 25 box...
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-...
Getting Back to the Baseline
Warm: 200 m Row + 25 Jumping Jacks + 1 small lap- :30 between each round X 4 Work: 12 single arm Russian Kbs / side 8 weighted single leg...
