Wednesday October 1st

Warm Up Stretching and Mobility 1000 M row WOD Buy in 15 Hang Cleans 135/85 200 M run 12 Pull ups 25 Flutter Kicks (4 count) 3 Rounds Cash Out 15 Hang Cleans 135/85

Tuesday September 30th

Warm Up 400 M run /row Dynamic stretching Then As a group Annie Double Unders Sit ups 50,40,30,20,10 For Time Strength 100 Ft Weighted Walking lunges  4 Sets (moderate to Heavy) WOD Burpee Bar touch As Many Reps as Possible in 7:00...

Monday September 29th

Warm Up 10 Push ups 10 Squats 10 Straight Leg Sit ups 100 Ft Bear Crawl 200 M run 2 Rds NFT Strength Front Squats Go Heavy have fun!!! 15 Min WOD Box Jumps Slam Ball...

Friday September 26th

Warm Up Dynamic Stretching Strength Push Press 3 sets of 5 reps working at 65 to 75% of max 3 sets of 3 reps working towards 3 rep max Max rep effort at 60% WOD Tabata Friday Slam Ball KB Swings Flutter Kicks Squats...

Thursday September 25th

Warm Up 10 Push ups 5 Pull ups (strict) 400 M run 2rds WOD EMOM Minute 1 7 Wall Ball 20/14 Minute 2- 7 Hang Power Snatch 95/55 Minute 3- 5 Pull ups Repeat for 15...