Friday

Friday

Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the Day Friday 20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)

Wednesday

Wednesday

Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval…

Tuesday

Tuesday

Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14)  

Monday

Monday

Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30″/24″)  

Saturday

Saturday

Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shots

Friday

Friday

Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double unders

Wednesday

Wednesday

Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lunges

Tuesday

Tuesday

Workout of the Day Tuesday For time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB swings 30 box jumps 20 pullups 10 deadlifts