Friday 05082018

Happy Friday  Core – 10 crossover heels to heaven  10 fast scissors  10 knees to elbows  10 knees only  10 circles back n forth  10 crossover top to bottom  10 toe touches  10 spider man  10 vsnaps  10 strait leg...

Thursday 05072018

Warmup  Mobility – Green bands  Strength  In 3 sets find  10 rep max front rack lunge  WOD 18 min AMRAP  1 rope climb  1 front rack lunge 135/95 1 bar muscle up  30 double unders  2 rope climbs  2 front rack...

Bring a friend Wednesday 05062018

Core x2 25 Russian twists  30 sec plank  25 Spider-Man plank  Strength  Back squats  3-3-3-3-3 WOD ‘BRING A FRIEND DAY ‘ W/ friend 20 reps / no friend 15 reps  20 kb swings  20 box jumps  20 air squats  Run...

Tuesday 05052018

Warmup  Core –  Partner x3  10 Leg throws  5 ghd  Strength  Emom 10 min  1 Snatch @85% 10 rds for time :  3 deadlifts 175/125 3 hang squat cleans 175/125 3...

Monday 05042018

Core – X2  25 glute bridges  20 side vups / 10 each  25 vtucks  Strength  10 rep max oh squat  WOD  DEATH BY  Burpee Wallballs 20/14 Min 1 =1 burpee + 1 wallball Min 2 =2 burpee +2 wallballs  Min 3 =3 burpee +3...

Friday 06012018

Warmup /core  Run 1.5  30/20/10 Double unders  Vsnaps  Strength  Clean and Jerk 
1-1-1-1-1-1-1 WOD  15-12-9  Clean & Jerk 135/95 Chest-to-bar...

Thursday 05312018

Core –  Roll the dice  Strength  10 rep max back squat  WOD –  Buy in -run 600m  100 double unders  50 wallballs 20/14 40 toes to bar  30 box jumps 24/20 20 oh squats 135/95 10 ring muscle ups  Cash out ...

Wednesday 05292018

Warmup  Shoulder mobility  Gymnastics  Emom 10 min  1. 10 ctb pull-ups /jumping  2. 25-50 ft hsw / 30sec hs hold  3. 1 -2 rope climb /10 ring rows  4. 1-5 muscle ups /kipping on rings  5. 5-10 hspu / box  WOD – ...

05292018

Core – 100 Russian twists  20 toes to bar  100 Russian twists  Strength  10 rep max push press  WOD  For time ( 12 min cap) Cleans (any) 12-10-8-6-4-2 Rx85-95-105-115-125-135 Rx115-135-155-175-195-215 S 65-75-85-95-100-105...

Monday 05282018

Core – 10 crossover heels to heaven  10 fast scissors  10 knees to elbows  10 knees only  10 circles back n forth  10 crossover top to bottom  10 toe touches  10 spider man  10 vsnaps  10 strait leg touches  10...