Friday 2/28

Warm-up • 300 m Row • Couch Stretch • Pike Stretch • Straddle Stretch 3 rounds of “Cindy”: • 5 Pull-ups • 10 Push-ups • 15 Air Squats Strength Back Squat • 4 x 5 Front Squat • 5 x 5 Conditioning In 4 min, complete 2 rounds: • 3 Squat Cleans 155/105# • 15 Box Jumps...

Thursday 2/27

Warmup Romwod 40 Jumping Jacks 10 Kick ups 10 Iron Cross 15 Air Squat Conditioning Partner Wod 23 min AMRAP 100 Dubs/200 Single 40 Wall Balls w/ partner hanging 30 Suit case Deadlift 20...

Wednesday 2/26

Warm-up • 20 Arm Circles CW • 20 Arm Circles CCW • 20 Arm Hugs • 20 Mountain Climbers • Butterfly Stretch • Straddle Stretch 3 rounds: • 5 Inch Worms with Push-up • 10 Ring Rows Strength Bench Press • 5 sets of 3 reps, work up to 85% of 1RM Weighted Dips • 3 sets of...

Tuesday 2/25

Warm-up• 20 Cal Bike • Pigeon Pose • Puppy dog• Pike Stretch• Straddle Stretch 2 rounds:• 10 Front-to-back Leg Swings /leg• 10 PVC Passthroughs• 10 PVC Good Mornings• 10 PVC Jumping Squats Conditioning 25 min AMRAP• 30/20 AB Cal• 15 Hang C&J #135/95 • 2 Rope...

Monday 2/24

Warm-up• 300 m Row 2 rounds:• 10 Band Pull-a-parts• 10 Band Passthroughs• 10 Band Overhead Squats • Hip and Ankle Mobility • Spiderman Lunge• Supine Twist• Wrist Stretch Strength• Back Squat  4 x 5 +5-10• Front Squat 5 x 5 +5-10 Conditioning10 min AMRAP:•...