Saturday

Saturday

Workout of the Day With a partner for time 100 wall ball shots (alternate every 5 reps) 20 rounds of “Cindy” (5 pullups/10 pushups/15 squats).. alternate each round 100 wall ball shots  (alternate every 5 reps) Post WOD 3 rounds 10 GHD situps 20 toes to bar 30 swimmers  

Friday

Friday

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day Every minute on the minute for 14 minutes 3 bent over barbell rows 6 hang power cleans 9 push press Athlete chooses weight    

Thursday

Thursday

Workout of the Day For time 400 meter run 25 thrusters (#95/#65) 150 double unders 25 thrusters 400 meter run Post WOD Double tabata -flutter kick -front plank

Tuesday

Tuesday

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell row 2nd min: 5 strict pullups 3rd min: 5 ring rows Workout of the Day 15 minutes as many rounds as possible 10 overhead weighted lunge steps (#45/#25) 15 box jumps (24″/20″) 10 wall…

Monday

Monday

Pre WOD Bench press 5 X 5 20 hollow rocks after each set Workout of the Day 3 rounds for time 25 calorie row 25 burpees 25 kettlebell swings (24kg/16kg)    

Saturday

Saturday

Workout of the Day In teams of 4 for time Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell hang power cleans (#40/#30) Burpee box jumps Shuttle sprint (50m/100M/150M/200M) 63-45-27 (only 3 working at a time) Dumbell snatch (#40/#30) Weighted situps (#45/#25) Shuttle sprint (50m/100M/150M/200M) PostWOD Bring Sally Up…

Friday

Friday

Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds as possible 200 meter run 1 rope climb 7 dumbell squat cleans (#40/#30) 1 rope climb  

Thursday

Thursday

Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter row 15 ring dips 50 double unders

Wednesday

Wednesday

Workout of the Day 10 rounds 1st minute:  :45 row for max calories 2nd minutes: max reps abmat situps 3rd minutes: max reps kettlebell swings (32kg/24kg)