WOD

STRENGTH (Superset) every 3 min for 15 min Back Squat (5×5 @ 90% of last week’s 5RM) Suitcase Deadlift (5×8 @ last week’s heaviest weight)... Read More

STRENGHT (superset) Every 3 min for 15 min Shoulder Press (5RM) Tuck Ups (5×15) METCON (Time) Every 3 min for 12 min 5 Hang Power... Read More

STRENGTH (Superset) Every 3 min for 15 min Single Arm KB Bent Over Row (5×8 @ last week’s heaviest weight) Single Arm KB Upright Row... Read More

OLYMPIC LIFTING Squat Snatch (5 touch and go reps EMOM for 10 min) Build to moderate weight   Beginner stay light!

METCON MONDAY With a partner alternating full rounds: 30 RFT (total): 3 Strict HSPU 6 Burpees over the erg 9 cal Row/Bike/Ski

METCON With a partner: 2 RFT @ conversational pace: 800m Run (together) 30 MB Sit Ups (pass ball back and forth each rep) 30 sec... Read More

METCON Cross Training Games Open 16.2 (AMRAP – Reps) 4 Minute AMRAP + Bonus Time of: 25 Toes to Bar 50 Double Unders Squat Cleans*... Read More

STRENGTH (super set) every 3 min for 12 min Single Arm KB Bent Over Row (4×8 Heavier than last week) Single Arm KB Upright Row... Read More