Friday

Friday

Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault bike calories Lateral PVC jumps (20″/16″)

Tuesday

Tuesday

Pre WOD Every minute on the minute for 15 minutes 1st minute: 3 strict or weighted pullups 2nd minute: 5 ring rows 3rd minute: 7 bent over barbell rows Workout of the Day 15 minutes as many rounds as possible 10 DB power cleans (#50/#35) 20 medball cross mountain climbers…

Monday

Monday

Workout of the Day In 10:00 row for as many calories as possible *every 2:00 on the minute, do 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute, do 5 box jumps (30″/24″) and 10 squats…

Saturday

Saturday

Workout of the Day 6 rounds with a partner P1: 400 meter run P2: move and stack 10 #35 sandbags Post WOD Abmat situps 60-50-40-30-20-10 Superman hold 10-20-30-40-50-60 (seconds)  

Friday

Friday

Workout of the Day Every minute on the minute for 40 minutes 1st min: 5-10 handstand pushups 2nd min: 5-10 strict pullups 3rd min: 5-10 ring dips 4th min: 5-10 pistols

Thursday

Thursday

Workout of the Day “The Bear” 5 rounds 7 cycles of… Power clean Front squat Overhead (p.press/jerk) Back squat Overhead (p.press/jerk) *may not put bar down or re grip during each cycle *add weight each round *score total of all 5 successufully completed rounds