Thursday 4.9.20
WOD: 20-18-16-14-10 Kettlebell or DB Swing Push Ups Goblet Squat Cash Out: 5 Sets not for time: 10/10 Bulgarian Split Squats weighted if possible
Wednesday 4.8.20
Accessory Work Warm Up: 3 Sets, Not for Score: :30s Single Arm Russian Swings (left) :30s Single Arm Overhead Hold (left) :30s Single Arm Russian Swings (right) :30s Single Arm Overhead Hold (right) Rest as needed between sets. WOD: 5 Rounds 100 Double Unders 12/12 Dumbbell Deadlifts 9/9 Dumbbell Hang Cleans 6/6 Dumbbell Shoulder 2 ...
Tuesday 4.7.20
Midline Warm Up: 1 Min Hollow Rocks 1 min Dead bugs 1 Min Bicycle Abs 1 Min Plank Repeat with 30s *There is no built in rest. Take rest only when you need to.WOD WOD: 100 Single Arm Dumbbell Thrusters – Every minute starting at 3,2,1 go….5 Burpees · Switch hands every 5 Reps Extra ...
Monday 4.6.20
Warm Up 400m Jog (or 2 minute bike or row) 5 Inchcrawls 10 Russian Swing s(eye level) 200m Jog (or 2 minute bike or row) 10 Alternating Body Weight Lunges 5 Inchcrawls 10 Full Kettlebell Swings 10 Weighted Lunges WOD 800m run 40 Kettlebell or Dumbbell Swings 40 Weighted Lunges 600M Run 30 Kettlebell or Dumbbell Swings 30 Weighted ...
Sunday Funday 4.5.20
WOD 14 hang squat cleans with bar or 7/7 dumbbell hang squat cleans 250ft heavy carry 8 shoulder to ground heavy object 100 dubs- 200 singles 10 hang squat cleans or 5/5 dumbbell hang squat cleans 150 ft heavy carry 6 shoulder to ground heavy object 80 dubs-160 singles 8 hang squat cleans or 4/4 dumbbells hang squat ...
Saturday 4.4.20
Warm Up: 2 Rounds 200m Jog 20 Knucle Drags 4 Alternating DB Snatches WOD: 10 Rounds: 10 Alternating DB Snatches 100m Sprint 10 Burpees 1 1/2 minute Rest Cash Out: 2 Rounds: 25 / 25 Calf Raises Holding DB 25 Russian Twists using same DB
Friday 4.3.20
Warm Up Accessory Work: 3 Rounds: 50 Steps Single Arm OH DB Walk Right 50 Steps Single Arm OH DB Walk Left 10/ 10 Bent-Over DB Row WOD: 15 minute AMRAP 6/6 Single Arm Dumbbell Jerks 6/6 Alternating Leg V-Ups 30 Double Unders Cash Out: 100 Alternating Single DB Step Ups – Every minute on ...
Thursday 4.2.20
Warm-Up 2 Sets 200m Run 15 Knuckle DragsVideo WOD: AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run 40 Air Squats + 400m Run Continue to add 10 Squats per Round Core Cash Out: In 2 minutes Complete 50 Hollow Rocks And in the ...
Wednesday 4.1.20
Warm Up: 3 Sets 1 Minute Jog In Place 10 Air Squats 10 Deadbugs WOD: On the 5:00 x 6 Rounds: 5/5 Single DB Thrusters 400m Run 100m Single DB Farmer Carry or odd object carry