Tuesday

Tuesday

Pre WOD n 20 minutes, find your heaviest 1 rep clean Workout of the Day 10 minutes as many rounds as possible 10 jumping lunges 10 DB snatches (#50/#30)

Saturday

Saturday

Workout of the Day With a partner.. 6:00 AMRAP P1: 200 meter run P2: KB swings (24kg/16kg) 2:00 rest 6:00 AMRAP P1: 250 meter row P2: goblet squats 2:00 rest 6:00 AMRAP P1: 25 walking lunge steps P2: pushups 2:00 rest 6:00 AMRAP P1: 10 burpees P2: med ball cleans…

Friday

Friday

Pre WOD Romanian deadlift 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 cal row Odd: 1 rounds of “Cindy” (5 pullups/10 pushups/15 squats)  

Wednesday

Wednesday

Workout of the Day “Death by Squat Clean” Every minute on the minute for 20 minutes 1st min: 1 squat clean (#135/#95) 2nd min: 2 squat cleans 3rd min: 3 squat cleans etc…….. When you can no longer complete the required number of cleans within the minute, reset back to…

Tuesday

Tuesday

Pre WOD Every minute on the minute for 14 minutes Even: 5 strict or weighted pullups Odd: 5 strict press Workout of the Day 20 minutes as many rounds as possible 10 sandbag cleans (#80/#65) 20 sandbag squats 30 abmat situps 40 double unders

Monday

Monday

Workout of the Day “Dallas 5” Complete for max reps/calories 5:00 burpees 1:00 rest 5:00 7 deadlifts (#155/#105) / 7 box jumps (24″/20″) 1:00 rest 5:00 Turkish get ups (#40/#30) 1:00 rest 5:00 7 power snatch (#75/#55) / 7 pushups 1:00 rest 5:00 row for calories

Friday

Friday

Pre WOD Every minute on the minute for 10 minutes 5 L -pullups 10 banded pushups Workout of the Day 20 minutes as many rounds as possible 40 meter bear crawl sandbag drag (#80/#65) 400 meter run

Wednesday

Wednesday

Workout of the Day 10:00 1500/1200 meter row AMRAP hand release pushups 8:00 1200/900 meter row AMRAP hand release pushups 6:00 900/700 meter row AMRAP hand release pushups 4:00 600/450 meter row AMRAP hand release pushups 2:00 300/200 meter row AMRAP hand release pushups Score total pushups