Wednesday

Warmup: Group Warm Up Strength: DB Rows and Ring Push Ups (RPU) 10x DB Rows @ 75% 10x DB Rows @ 75% 10x DB Rows @ 75% 10x RPU 10x RPU 10x RPU Accessories: GHD Sit Ups & Back Extensions 4 x 15 Each Movement Metcon: Partner Wod (25 Min AMRAP if Partner Wod) or[…]

Tuesday

Warm Up: 4 Rounds :15 Jumping Jacks :15 Air Squats :15 Groiners :15 Superman Hold Mobility: Bullet Proof Shoulders Strength: Banded Bench Press (Use KB on Bar) 5x @ 50% 4x @ 60% 3x @ 70% 2x @ 80% 1x @ 90% Metcon: 21- 18 -15 – 12 – 9 Toes to Bar Triple Unders[…]

Monday

Warm up: 400m Run or 500m Row or 20 Cal Bike DROMS 2 Rounds 10x Iron Cross 10x Scorpians 10x Spidermans 10x Hip Pop :30 Frog Stretch 3 Rounds with Empty Bar 3x Front Squats 3x Thrusters 3x OHS Strength: OHS + Front Squat + Back Squat 3x OHS @ 55% 3x OHS @ 65%[…]