Thursday 8/15

Warmup RomWod First 15 min of class Partner Wod 2-4-6-8-10-12…… Til Time runs out Burpee Box Jump Power Clean(135/95)

Wednesday 8/14

Warm-up 300m Row Couch Stretch Pigeon Pose Straddle 2 rounds: 10 PVC Pass thru 10 Around the World CW 10 Around the World CCW Strength 10 min EMOM: 1 Push Press 1 Push Jerk 1 Split Jerk Conditioning Tabata Deadlift (185/125) 1 min Rest Tabata Hang Power Clean (135/95)...

Tuesday 8/13

Warmup Line Drill Sprint Forward Sprint Backward High knee Butt kick Shuffle right Shuffle left 2 Rds 10 Leg Swings(L&R) 10 Pass thru 10 Lunges Strength Reverse Lunges 3 x 10 Conditioning 4 RFT 400m run 30 Box Jump(24/20) 30...

Monday 8/12

Warmup 400m run Pigeon Cobra Spiderman Lunge 2Rds 10 Good Mornings 10 Truck Twist 10 OHS Strength Back Squat 10/8/6/4/2 AHAP Conditioning 100-80-60-40-20 Dubs 5-4-3-2-1...
Friday 8/9

Friday 8/9

Strength Front Squat 3 x 10 AHAP Band Pull Aparts 3 x 15 Conditioning 2 RFT 30 Cal Row 30 Push Press(115/75) 30 Pistols

Thursday 8/8

Partner Wod 50/40 AB cal 50 HSPU 50 Pullups 50/40 AB Cals 50 Snatch(155/105) 50 Burpee Box Jumps 50/40 AB Cals 50 T2B Power Clean(155/105)