Friday Monster Mash

Warm-up 3 x 5 Good Mornings 3 x 3 Strict pullups 3 x 5 Overhead squats Then… 3 minute AMRAP 100 ft shuttle sprint 10 Hollow body rocks Metcon#1 20 Minute AMRAP: 5 Med Ball Cleans 20/14 10 Wall Ball Shots 20/14 15 Power Snatches 115/ 75 20 Toes To Bar 500 Meter...

Thursday WOD

Warm-up Coaches Choice Skill Handstand Push-ups (Work on technique) Then… Handstand Push-ups (5 x 5-8 reps) Metcon (5 Rounds for time) 5 Rounds each for Time: 3 Hang Cleans 155/ 105 4 Front Squats 5 Push Jerks Rest 60 seconds between rounds Rx+  185/ 125...

Wednesday “Hump Day” WOD

Warm-up 3 x 5 Paloff press 3 x 5 Good mornings 3 x 20 Situps Then… EMOM for 3 Minutes 10 Burpees Strength Shoulder Press-5 x 3 @ 80-85% of 1 RM Metcon#1 EMOM for 10 Minutes 5 Med Ball Cleans 5 Wall Ball Shots RX+ 7 reps of each Rest 5 Minutes Metcon#2 8 Minute...

Tuesday WOD

Warm-up 3 x 8 RDL 3 x 8 Powell Raise Then>.. 3 minute AMRAP 20 Double unders 5 Pullups 10 Speed Kettle bell swings Strength Back Squat-Find a 1 RM- you only have 3 lifts to get the max. Warm up to the weight you want to start at, then go for it. Be selective on...