Friday

Friday

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible of… 1 burpee 1 box jump (24″/20″) 2 burpees 2 box jumps 3/3, 4/4, etc……

Thursday

Thursday

Workout of the Day “The Chief” 5 rounds 3:00 as many rounds as possible 3 power cleans (#135/#95) 6 pushups 9 squats 1:00 rest Post WOD 4 X 50 banded partner sprints

Wednesday

Wednesday

Pre WOD 1 arm Dumbbell rows 5 X 20 (10R/10L) Workout of the Day Max distance overhead sandbag carry  (#65/#40) in 20 minutes. Every time you drop SB, run 200 meters  

Tuesday

Tuesday

Pre WOD Every minute on the minute -1 power clean -1 hang squat clean Workout of the Day 3 rounds for time 30 calorie row 30 kettlebell swings (24kg/16kg) 30 wall ball shots (#20/#14)

Monday

Monday

Workout of the Day Every minute on the minute for 40 minutes 1st min: 3 deadlifts 2nd min: 5 strict kettlebell presses 3rd min: 7 strict pullups 4th min: 9 weighted situps (#45/#25)  

Saturday

Saturday

Workout of the Day Complete with a partner for time 1 mile run 10 wall walks 30 toes to bar 1200 meter run 10 wall walks 30 T2B 800 meter run 10 wall walks 30 T2B 400 meter run 10 wall walks 30 T2B

Friday

Friday

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 3 rounds for time 15 dumbbell cleans (#50/#35) 30 walking lunge steps 60 flutter kicks (L+R=1)

Tuesday

Tuesday

Pre WOD In 20 minutes, find your heaviest 1 rep deadlift Workout of the Day 12 minutes as many rounds as possible 2 deadlifts (80% of 1 RM) 20 double unders