Saturday January 25th
Barbell: A)Every 90 Seconds For 6 Minutes (4 Sets): 3 Wide Grip Behind The Neck Push Press 3 Snatch Balance 3 Overhead Squat B)Every 90...
Friday January 24th
45 min amrap: 500 m row 10 left arm half kneeling KB press 10 right arm half kneeling KB press 1 mile air bike 10 left arm bent over...
Thursday January 23rd
Warm up: Rotate Movements Every 90 Seconds For 13:30 Minutes (3 Sets): 1: 16-20 Reverse Lunges 2: 16-20 Banded Glute Bridges 3:12-16...
Wednesday January 22
Warm up: Every 90 secs x 4 sets: 1. 8-10 bench press @60-70% 2. 8-10 archer ring rows /arm A) 8 min amrap: 12/10 cal air bike 20 wall...
Tuesday January 21
Warm up: 12 min emom: 1)5 Thrusters 75/55 2)10 Alternating DB Box Step Ups 3)5 Strict Chin Ups Wod For time: 1 Minute Calorie Row 1...
Monday January 20th
Warm up: 12 min emom: 1: 6-8 DB Deadlifts 2: 20 Floor Back Extensions 3: 30-45 Seconds Handstand Hold A) 20 min amrap 20 Mountain...
Saturday January 18th
Barbell: Every 2 Minutes For 6 Minutes (3 Sets): 3 Halting Snatch Deadlifts 3 Power Snatches 3 Overhead Squats @ 50-55% Every 2 Minutes...
Friday January 17th
45 min amrap 50 Sit-ups 6 lengths Double KB Overhead Carry 20 Plank Shoulder Taps 20/15 cal air bike 50 crossbody V-ups 6 lengths Double...
Thursday January 16th
Warm up: Rotate Stations Every 90 Seconds For 13:30 Minutes (3 Sets): Station 1: 5 Cuban Rotations + 5 DB Front Raises + 5 DB Lateral...
Wednesday January 15
Warm Up: Rotate Stations Every Minute For 12 Minutes (3 Sets): Station 1: 30-45 Seconds Weighted Wall Sit Hold Station 2: 30-45 Second...