Sunday, April 22, 2018

Sunday FUNday! Accumulate 2:00 in L-Sit Position Perform 10 Supermans between each set 10 Rounds For TIme 1 Legless Rope climb or 2 Rope climbs or 3 arm-pull Rope Climbs 15 Wall Balls Purpose of the Workout: For our Sunday Funday, we are going to introduce the L-Sit....

Saturday, April 21, 2018

Core Series: 3 Rounds of :40 on/ :20 off of the following Hollow Rocks Front Plank Side Plank (R) Side Plank (L) Partner WOD: For Time 300 Calorie Row + 300 Calorie Assault Bike 2:00 on/ 1:00 Off until all reps are completed. Switch during rest period. Purpose of the...

Friday, April 20, 2018

Power: Shankle Complex: 6 Sets of load 1 Deadlift + 3 Hang Clean Pulls + Hang Clean + 2 Split Jerks WOD: For Time 15-12-9 Thrusters Kipping Pull Ups *Run 200 Meters After Each Set (i.e. Finish with run) Purpose of the Workout: For our power accessory movement today,...

Thursday, April 19, 2018

Strength: 4 Sets 5 Kettlebell Presses (L) + Waiters Walk (1 Length of gym) + 5 Kettlebell Presses (R) + Waiters Walk 8-12 Strict Toes to Bar WOD: 8 Rounds For TIme 10 Double Kettlebell Swings 10 Box Jump Overs Purpose of the Workout: The strength portion of...

Wednesday, April 18, 2018

Skill: Rope Climbs WOD: 5 Rounds For Max Reps 1:00 Power Snatch 1:00 Bar Over Burpees 1:00 Max Sets of 5 Double Unders 1:00 Rest. Purpose of the Workout: For the WOD we are going to be doing minute stations. We want to move consistently for the whole minute so choose...