WOD

Monday Strength: On the 1:30 x 6 Weighted Split Squat Complex Unweighted Split Squat Complex   *complex = 7 bottom range split squats + 7 top range split squats + 7 full split squats --- Workout: AMRAP 12 min 50 Air Squats 7 Push Ups or 7 Strict Pull … [Read more...] about week of 5/18

Monday Strength AMRAP 5 min Single Arm DB Strict Press *ON THE MINUTE perform 6 hand release push ups (switch hands every 5 reps)           Workout AMRAP 15 min 20 Alt. DB Snatch 40 Double Unders 20 DB OH Reverse Lunges 40 … [Read more...] about week of 5/11

Monday Strength 3 Rounds :30 Static Weighted Bulgarian Split Squat (right) :30 Max Unweighted Bulgarian Split Squat (right) :30 Static Weighted Bulgarian Split Squat (left) :30 Max Unweighted Bulgarian Split Squat (left) *rest 1 min between rounds --- Workout 5 Rounds … [Read more...] about week of 5/4

Monday Strength: Tabata (:20 work/:10 rest x 8) DB/KB Goblet Squat --- Workout: 3 Rounds 10 Reverse Burpees or Strict Pull Ups 20 Push ups 30 Sit Ups 40 Jumping Lunges 30 Sit Ups 20 Push ups 10 Reverse Burpees or Strict Pull Ups *rest 3 mins between … [Read more...] about week of 4/27

Monday For Time: Support Your Local Box Workout #3 50 Dumbbell/KB Deadlifts 50 Ab Mat Sit ups 50 Box Step Ups 50 Single Arm Dumbbell/KB Thrusters --- Finisher Tabata (:20 work, :10 Rest x 8) Double Unders Tricep Dips Flutter Kicks   Tuesday … [Read more...] about week of 4/20

Monday Strength: 4 Sets 21 Russian KB Swings (banded if possible) 3/3 Renegade Rows *rest 1 min between sets --- Support Your Local Box Workout 2 For Time 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees   Tuesday … [Read more...] about week of 4/13

Monday Strength: 3 Rounds :30/:30 Single Leg Wall Sit 6/6 Single Arm Renegade Row 20 Reverse Crunch --- Workout: AMRAP 20 mins 4 Strict HSPU 8 Burpees 12 Weighted Box Step Ups   Tuesday Strength: 4 Rounds :30/:30 Side Plank 10 Single Arm Devil … [Read more...] about week of 4/6

Monday Strength: 3 Rounds Max Effort Plank Hold 3/3 Turkish get up *Rest at least 1 min between rounds --- Workout: AMRAP 15mins 20 Alt. DB/KB Snatch 40 Double Unders 20 Burpees 40 Double Unders   Tuesday Workout: "Kelly's House" 5 Rounds for … [Read more...] about week of 3/30