Back Squat Friday
Warmup Coach Led Strength 4x5 Back Squats @ 70% of heaviest lift from last 3 weeks WOD - Metcon Helen 3 Rounds 400M Run 21 KB Swings 12...
Yeah...Team WOD!!!
Warmup Team Warm Up 200M Partner Ball Toss 40 Partner Ball Toss Squats 40 Partner Ball Sit Ups 40 Partner Ball Twists WOD - Metcon 20...
Muscles and Snatches
Warmup 800M Run 30 Ring Rows 20 High Hang Snatch Strength 4x2 Front Squats @ 80% of heaviest FS lift from the last 3 weeks E4M WOD -...
More Squats....
Warmup 500M Row 25 Ball Cleans 25 Good Mornings, 75/55 100 Sit Ups Strength 4x3 Back Squats E4M WOD - Metcon Grace 30 Clean and Jerks,...
Who really likes Monday's anyways???!!!
Warmup Coach Led Strength 5x3 Minute Amarap's 20 Lunges, 75/55 15 Push Press, 75/55 10 Box Jumps, 24/20 ME Double Unders 1 Minute Rest...
Rindy = Cindy + Running
Warmup Coach Led Strength 5 Rounds 200M Run 2 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats Cool Down ROMWOD
Strength Only
Warmup 500M Row 20 High Hang Cleans 20 Ball Cleans Strength Wide Stance Back Squats Heavy Triple 5-5-5-5-5 Hang Power Clean E3M Cool Down...
Muscle Up Mania
Warmup 400M Run 30 Back Squats, 45/33 20 HSPU 10 Hollow/Arch Rotations Strength 3x8 Back Squats @ 75% of Pause Back Squat from last week...
Clusters = Thrusters + Cleans
Warmup 10 Minute EMOM 30 Single Unders 5 Burpees MetCon 2 Rounds 400M Run 30 GHD Sit Ups 20M Handstand Walk 10 Clusters, 135/95 Cool Down...
Monday Funday
Warmup Coach Led Strentgh Front Squats 15 Minutes to Establish Heavy Double MetCon 15 Minute AMRAP 1-1-1-1, 2-2-2-2, 3-3-3-3, and so on…....
