Thursday, 17 December 2020
Conditioning: For Quality 4:00 Bike 40 AbMat Sit-ups 40 Russian KBS (53/35) 3:00 Bike 30 AbMat Sit-ups 30 Russian KBS 2:00 Bike 20 AbMat...
Wednesday, 16 December 2020
Strength: Deadlift 5 X 4 Conditioning: For Time: (12 Minute Time Cap) 50 Wallballs (20/14) 50 Box Jumps (24/20) 50 Wallballs * WOD...
Tuesday, 15 December 2020
Conditioning: For Time 800 Meter Run 21 TTB 1 Rope Climb 400 Meter Run 15 TTB 2 Rope Climbs 200 Meter Run 9 TTB 3 Rope Climbs 100 Meter...
Monday, 14 December 2020
Strength: Front Squat 5 X 6 Conditioning: AMRAP 12 4 Strict press 8 Sumo Deadlift High Pulls 12 Front squats (75/55)
Friday, 11 December 2020
Conditioning: 3 RFT 50 Wallballs (20/14) 25 TTB 10 Alternating Single Arm Devil’s Press Post-WOD: 4 Rounds (Super Set) 12 Cable Lat...
Thursday, 10 December 2020
Conditioning: For Quality 1 Mile Run 200 Meter Single Arm Overhead KB Carry 200 Meter Single Arm Front Rack KB Carry 200 Meter Single...
Wednesday, 9 December 2020
Strength: Bench Press 5 Sets X 5 Reps Conditioning: AMRAP 18 15/12 Calorie Bike 12 Power Cleans (115/85) 9 Burpee Box Jump Overs (30/24)
Tuesday, 8 December 2020
Strength: Back Squat Take 10-15 Minutes to Build to a Heavy 12 Reps Conditioning: For Time 100 Air Squats 25 Strict Pull-ups 75 Air...
Monday, 7 December 2020 - Pearl Harbor Day
Conditioning: AMRAP 5: Buy-in 150 DUs/200 Singles 10 Kipping Hand Stand Push-ups 15 Overhead Squats (75/55) - Rest 3 Minutes AMRAP 5:...
Friday, 4 December 2020
Strength: Clean & Jerk Take 15 Minutes to Build to a Heavy Single C&J Conditioning: AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks...
