Thursday 10/24

Warmup Romwod Conditioning 20 min AMRAP 10 Air Squats 10 Push Press #75/55 5 Burpee over the Bar You go I go style

Wednesday 10/23

Warm-up • 300 m Row 2 rounds: • 5 Inch Worms • 10 Air Squats • Pec Stretch w/ Band • Pigeon Pose • Pike Stretch • Twist Cross Strength Close-Grip Bench Press • 10 reps at 45% of 1RM Bench • 8 reps at 55% of 1RM Bench • 5 reps at 65% of 1RM Bench • 3 reps at 75% of 1RM...

Tuesday 10/22

Warm-up• 1 min slow Air Bike• 1 min AMRAP Air Bike calories • 10 Arm Circles CW• 10 Arm Circles CCW• 10 Arm Hugs• 10 Alternating Arm Swings 2 rounds:• 10 PVC Passthroughs• 10 PVC Overhead Squats Core4 rounds:• 15 Flag Poles• 1 min Plank Conditioning21-15-9 reps for...

Monday 10/21

Warm-up • 60 Jumping Jack • Pigeon Pose • Pike • Spiderman Lunge • Wrist 3 rounds: • 10 Mountain Climbers • 10 Good Morning #45/35 • 10 Front Squat #45/35 Strength Back Squat • 8 reps at 65% of 1RM • 8 reps at 70% of 1RM • 6 reps at 80% of 1RM • 6 reps at 85% of 1RM...

Friday 10/18

Warm-up • 20 cal Air Bike • Front Rack • Pigeon Pose • Spiderman Lunge • Pike 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Conditioning CrossFit Open 20.2 20 min AMRAP: • 4 Dumbbell Thrusters 50/35# • 6 Toes-to-bar • 24 Double...