Warm-up: R, R, R or J 20 Air Squat 10 Step-up 1 min. Low Plank 20″ Pull-up Hang Metcon: for time 400 m. Run or 500/400 m. Row or 24/16 cal. AB 30 Air Squat 30 V-up 400 m. Run or 500/400 m. Row or 24/16 cal. AB 30 Step-up 20/16 30 Sit-up 400 […]
Read MoreWarm-up: 3×8 Goodmorning 3×5 DB Pause Squat 3×5 Squat Jump 90/90 Stretch Strength: Back Squat – 5×8 @ HAP plus 5×5 @ HAP Each Hand Plate Catch Metcon: 7 rds. for time 12 Slam Ball 30/20 6 Goblet Squat 53/35 3 HR Push-up
Read MoreWarm-up: as needed then 500 m. Row for time Metcon: for time 50 Pull-up 50 DU or 150 SU 50 Sit-up 50 Alt. DB Snatch 40/25 50 Lunge or Step-up 20/16 50 Superman 50 Push-up 50 Jumping Jack every 2 min. – 8/6 cal. Assault Bike
Read MoreWarm-up: R, R, R or J 2×5 Push-up 2×20″ Pull-up Hang 2×8 DB SL RDL then 2×8 DL > B-O BB Row Strength: B-O BB Row – 5×8 @ HAP plus Floor Press – 5×8 @ B-O BB Row weight Metcon: for time – reps of 12-9-6-3 DB Thruster 40’s/25’s DB Deadlift DB […]
Read MoreWOD: for time – team of 2 – each athlete must complete reps listed – you go I go 150 KB Swing 53/35 – each time you break you must perform 1 rd. of Cindy. Your partner can start KB swings while you are doing Cindy, you can not both be doing KB swings or […]
Read MoreMetCon: In honor of Black Friday all of our movements are 50% off listed reps! Don’t miss out on this once a year SALE!!! “The Turkey Burner” 40 min. AMRAP – team of 2 – split evenly – you go I go – partition as wanted 200 Burpee 200 Box Jumps 200/160 cal. Row or […]
Read MoreWarm-up: 2×8 Band “W” 2×8 Band Strict Press 2×8 DB Upright Fly 2×8 DB B-O Row 2×8 Strict Push-up Strength: Bench Press – 1RM Metcon: for time Isabel or Grace
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