Blogs

WOD- Death By Burpee (10 Min)

Start with a number and add 1 rep each minute for ten minutes.

Ex: Start at 6, then do 7, 8,9,10,11,12,13,14,15.

WO- Back Squat

5 Rep

WO- 3 Rounds For Time

15 toes to bar

15 Push press

Wod-

For Time:

Run 400m

For Time:

Run 1 Mile

WOD- For Time:

100 Pull Ups

100 Push Ups

100 Situps

100 Air Squats

WOD- For Time:

25 Ring Dips

500m Row

30 Deadlifts

20 Power Cleans

10 Clean & Jerks

Row 500m

25 Ring Dips

WOD- AMRAP in 12 Min

6 Front Squats

12 Box Jumps

Run 200m

We’ll all be following the same structure throughout the entire day. Let me know if you you like/dislike this. Or if it didn’t change your day at all:)

Warm Up– 3 rounds

10 Single Leg PVC Pipe DL ( 5 each leg)

Run 200m

10 Single Leg Toes to Bar (5 each leg)

Pre Mobility- Banded Hip

Skill Work- Tension Holds

WOD– Sumo Deadlift 5 Rep

10 reps with barbell->5 reps->4 reps->3 reps->2 reps->1 rep->5 Rep of the day

Post Mobility- Adductor Smashing

WOD- For Time:

9-12-15

Burpee Pull Ups

Push Press

Focus- Snatch*

Enjoy 15 minutes to work on positions provided from your trainer.

WOD- 4 Rounds For Time

Row 500m

10 Hang Snatches

WOD- Annie

For Time

50-40-30-20-10

Double unders

Sit ups