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-...
Thriving on a Thursday
Warm: PVC Mobility- 10 of each, front squat, Push Press, OH squat x 3 Strength: 6 X 6 Push Press Building weight with each set 1-2:00...
Cinco de Mayo WOD
W- :15 on, :45 off (walk/stretch); :30 on :30 off (walk/stretch); :45 on :15 off (walk/stretch) of: push up, sit up, squat, plank push...
Tuesday WOD
Warm up: Barbie Girl-warm up Foam Roll Strength: 8-6-4-2 Back squat working up to a 90% 2 RM Air Force / Top Gun (95/65) (135/95)...
WOD Saturday
500m Row w/ :90 rest x 3 Skill - Pull Up Kip swing - kip pull- banded then no band 10 mins Movement prep 7 rounds for time: 3 push up...
Throw Down Thursday
W- Row 100m easy + 100m hard until 1000m + specific warm ups A) EMOM x10 Back Squat (RX do front squat) x 5-4-3-2-1-1-1-1-1-3 Rest 5...
Getting Over the Hump Wednesday WOD
Warm up to include: Light jog small lap, Back pedal, Side shuffle, Bounders, Carioca, leg swings, hip circles, High knees, butt kicks...
Thrusters on a Tuesday
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5...
Monday WOD
10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
