Friday 3/13

Warm-up • 25/20 AB Cals 2 rounds: • 30 Jumping Jacks • 10 Cossack Side Lunge • Couch Stretch • Spiderman Lunge • Saddle • Wrist Strength Back Squat 2 x 5 same as Monday Front Squat 5 x 5 Conditioning EMOM until 50 Clean & Jerks: • 5 Bar Facing Burpees • Max Clean...

Thursday 3/12

Warmup RomWod 60 Jumping Jacks 10 Scorpions 15 RKBS 10 Leg Swings Conditioning Partner Wod 100 Wall Balls #20/14 75 Box Jump Overs 24/20 50 Deadlifts #135/95 25 Muscle Ups/40 C2B/60 Pullups 50 Deadlifts #135/95 75 Box Jump Overs 24/20 100 Wall Balls...

Wednesday 3/11

Warm-up • 300 m Row • Wall Squat Twists • Pigeon Pose • Pike Stretch 3 rounds: • 10 Pass Thru • 10 HRPU Strength Dumbbell Bench Press • 3 sets Max Reps AHAP Banded Tricep Extensions • 3 Sets Max Reps Conditioning 4 rounds for time: • 80 Dubs/Singles • 40 Air Squats •...

Tuesday 3/10

Warm-up • Sprint Backwards • Sprint Forward­­ • High Knees • Butt Kicks • Side Shuffle • Monster Walk 2 rounds: • 10 Kick Ups • 10 Cossack Side Lunges • 10 Scorpions • 10 Iron Cross Conditioning 4 Rounds • 4 mins Cals • 3 mins Burpees • 2 mins DB Box Step Overs...

Monday 3/9

Warm-up • 25/20 AB Cals 2 rounds: • 30 Jumping Jacks • 10 Lunge and Twist • Couch Stretch • Spiderman Lunge • Side Lunge Hold • Wrist Strength Back Squat 2 x 5 +5-10 Front Squat 5 x 5 +5-10 Conditioning 3 rounds for time: • 9 Toes-to-bar • 9 Power Cleans 135/95# • 9...

Friday 3/6

Warm-up• 300 m Row2 rounds:• 10 Leg Swings• 10 Iron Cross• 10 Lunges • Hip and Ankle Mobility• Spiderman Lunge • Supine Twist • Wrist StretchStrength• Back Squat 3 x 5 +5-10• Front Squat 5 x 5 +5-10Conditioning4 RoundsRest is equal to the Work10/7 Cals (you pick)15...