Monday: WOD: 50 Pullups 400 M Run 21 Thrusters 800 M Run 21 Thrusters 400 M Run 50 Pullups for time Tuesday: WOD: 30/24 Calorie Row 20 MB Situps 10 Burpees over the bar 5 Sets each for time Wednesday: WOD: Teams of 2 12/10 Calorie Ski 6 Power Snatch 12/10 Calorie Ski each set …
Monday: WOD: 5 Sets- 1 Every 4 min 200 M Run 12 C& J (touch n go) Each set for time Tuesday: WOD: 50/40 Calorie Row 40 Wall Balls 30 MB Situps 20 CTB 2R4T Wednesday: WOD: 7 Push Press 7 Burpees over Bar 49 Double Unders 7R4T Thursday: WOD: 5 Min AMRAP: 40/32 Calorie …
Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 21-15-9 Thrusters Burpee Over the Bar CTB Pull Ups for time Tuesday: WOD: 10 Min to Find Heavy Single Bench Press rest 2 min then: 10 Single Arm Dumbbell Push Press Rt Arm; 25′ OH Walking Lunge RT Arm 10 Single …
Monday: WOD: 10 Min – EMOM 3 Front Squats (60%) rest 2 min then: 12-9-6-3 Squat Snatch 24-18-12-6 Burpees over the bar For time Tuesday: WOD: 10 Min – EMOM 3 Bench Press (60%) rest 2 min then: 7 Sets of 1:30 AMRAP 10 Deadlifts 5 Box Jumps then max run for meters in remainder …
Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: 10 MIN- 5 Sets of 1 Bench Press (80-90%) 50′ OH Walking Lunge (left arm) 7/5 Burpee Pull Ups 50′ OH Walking Lunge (rightarm) 4 Cycles of 5 Min (target …
Monday: WOD: 10 min – 5 sets of 2 Pause Front Squats (75%) (2 second pause at bottom) Rest 2 min then: 4 BMU or 12 CTB Pull Ups 8 Squat Snatch 7 sets- 1 Every 3 min Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (75%) (2 second pause at bottom) …
Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (3 sec negative- 1 sec stand)-70% rest 2 min then: 21-15-9 Burpee Box Jump Overs OHS for total time Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (3 sec negative- 1 second press)- 70% rest 2 min then: 25′, 50′, 75′, …
Monday: WOD: 5 Sets of: 1 in the hole Front Squat + 1 Front Squat (75%) Rest 2 min then: 2:30 AMRAP- 12 TTB; 12/10 Calorie Row then complete as many Power Snatches until 50 are complete rest 2 min after each 2:30 amrap (max of 5 sets to complete all 50 reps) Tuesday: WOD: …
Monday: WOD: 10 Min- 5 sets of 2 Pause Front Squats (70%)- 2 sec pause at bottom rest 2 min then: 21-18-15-12-9-6 Hang Power Cleans Calorie Ski (ladies- 16-14-12-10-8-6) for time Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (70%) 2 sec pause at the bottome rest 2 min then: 12 Squat …
Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (65%) rest 2 min then: 30 Pull Ups 30 DB Front Squats 100′ Front Rack Lunge 30 CTB Pull Ups 30 DB STOH 100′ DB Front Rack Lunge for time Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (65%) rest 2 …