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THE SPORT OF FITNESS

Friday March 6th

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Warm Up Stretching and Mobility Strength Sumo Dead Lifts 2 sets of 10 reps moderate 3 Sets of 7 reps  work to heavy sets WOD 5 Power Cleans 165/115 25 lateral Bar hops 5 Back Squats 165/115 25 Lateral Bar hops 12 Min AMRAP

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Thursday March 5th

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Warm Up 10 Goblet Squats 10 Wall Ball 10 V-ups 3 rds NFT WOD 1st round of Fran 95/55 (21’s) then 50 Box Jumps 24/20 400 M run 50 Push Press 95/55 400 M run 50 Hollow Rocks then 5 Rounds of Cindy For time

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Wednesday March 4th

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Warm Up 1 Mile Run for time Skill Handstand Holds 1 Min on 30 sec rest for 5 min WOD  8 One Arm KB Snatch 53/35 (alternating) 16 Release Push Ups 24 Double Unders 5 Rounds for time

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Tuesday March 3rd

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Warm Up Dynamic Warm Up Strength Back Squats 5 sets of 3 reps work towards max WOD Jumping Lunges (each Leg) Wall Ball 24/20 Burpees 10,9,8,7,6,5,4,3,2,1

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Monday Feb 2nd

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Warm Up 200 M run/row 20 Sit ups 10 Snatches 45/35 2 rds NFT Stretching and Mobility 15.1 15 Toe To Bar 10 Dead Lifts 115/75 5 Power Snatches 115/75 AMRAP 9 Min Find your Max Clean and Jerk in 6 Min 15 Min total work

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