Tuesday 1/28

Warm-up• Tabata Air Bike 2 rounds:• 10 PVC Around the World CW• 10 PVC Around the World CCW• 10 PVC Passthroughs 2 rounds:• 10 Scorpions• 10 Push-ups• 10 Kip Swings Strength 10 min E2MOM:• 5 Bench Press• 5 Bent Over Barbell Rows Conditioning40-30-20-10...

Monday 1/27

Warm-up• 200 Single Unders • Spiderman Lunge • Squat Hold• Straddle Stretch 3 rounds:• Duck Walk to rig• 10 Leg Swings • 10 PVC OHS Conditioning5 Rounds for Reps• 1 min Bike• 1 min RKBS #70/55• 1 min Burpees• 1 min Ring Rows• 1 min...

Friday 1/24

Warm-up• 300 m Row 3 rounds:• 10 Jumping Jacks• 10 Mountain Climbers• 10 Push-ups • 10 Arm Circles Forward• 10 Arm Circles Backwards• 10 Standing Toe Touch Foot Strength Back Squat• 5-3-1 reps, work up to 85% of 1RM Bench Press• 5-3-1 reps, work up...

Thursday 1/23

Warmup ROMWOD Conditioning Mins 0-15For Time (15 min cap)50-40-30-20-10DB Hang Cleans #50/35Box Jumps 24/20 Mins 15-25“Relay”AMRAP in 10 mins5 Shoulder to Overhead #135/957 Pushups9 Air Squats

Wednesday 1/22

Warm-up2 rounds:• High Knees• Butt Kicks• Soldier Walk• High Skip• Bear Crawl• Lunges 2 rounds:• 10 PVC Good Mornings• 10 Front-to-back Leg Swings /leg• 10 Side-to-side Leg Swings /leg• 10 Jefferson Curls 53/35# ConditioningFor...

Tuesday 1/21

Warm-up• 60 Jumping Jacks 3 rounds:• 10 Sit-up to Pike• 10 Sit-up to Straddle• 10 Air Squats • Saddle• Twisted Cross• Pigeon Strength10 min EMOM:• 2 Cleans• 2 Front Squats Conditioning2 rounds for time:• 500 m Row or .62 Bike• 25 Front...