Thursday

Thursday

Workout of the Day For time 50 calorie Assault bike 100 double unders 5 manmakers (#50/#35) 40 cal Assault bike 80 double unders 4 manmakers 30 cal Assault bike 60 double unders 3 manmakers 20 cal Assault bike 40 double unders 2 manmakers 10 cal Assault bike 20 double unders…

Tuesday

Tuesday

Workout of the Day For time 20-18-16-14-12-10-8-6-4-2 10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14) Toes to bar 5:00 rest, then, same rep scheme for… Ring pushups Deadlifts (#225/#155)  

Monday

Monday

Workout of the Day For time 10 rounds 5 strict pullups 10 reps of each dumbbell movement (each round new movement) 15 abmat situps Rd 1: DB push press (#50/#35) Rd 2: DB burpee Rd 3: DB cleans Rd 4: DB bench press Rd 5: DB lunges Rd 6: DB front…

Saturday

Workout of the Day With a partner for time 400 meter farmers carry (24kg/16kg) 4 rope climbs 10 squat cleans (#135/#95) 400 meter farmers carry 6 rope climbs 20 squat cleans 400 meter farmers carry 8 rope climbs 40 squat cleans

Friday

Friday

Pre WOD Every  minute on the minute for 14 minutes 1 power snatch 1 hanging power snatch 1 overhead squat Workout of the Day 5:00 AMRAP wall ball shots (#20/#14) 2:00 rest 5:00 maximum Assault bike calories 2:00 rest 5:00 AMRAP kettlebell swings (24kg/16kg)  

Wednesday

Wednesday

Pre WOD 4 rounds not for time 10-15 GHD situps 10 weighted good mornings Workout of the Day 20 minutes as many rounds as possible 20 calorie row 20 DB snatches (#50/#35) 200 meter run

Monday

Monday

Pre WOD Front squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 5 strict pullups 10 sandbag cleans (#105/#70) 20 abmat situps