WARM-UP: 400 M Row Fence Drills 3 Rds: Cindy 5 Pullups 10 push ups 15 Air Squats SKILL: Tabata 8 Rds of each: Air Squat Push Up Sit Up WOD: 7 Min AMRAP: 3 Thrusters (100/65) 3 C2B Pull Ups 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B…..
WARM-UP: PVC Warm Up WOD: 24 Min: Min 1-8 Build to Heavy OHSQ Min 9-16: Build to Heavy Push Press Min 17-24: Build To Heavy Back Squat Cash out: 100 reps your choice: V-ups TTB Hollow Rocks
WARM-UP: 200M run 2 Rds: 20 Jumping jacks 20 Seal jumps 20 Banded Pull aparts 15 Air Squats 10 SLSU SKILL: 3×5 Dumbbell Man Makers WOD: Waterfall Style Teams of 4: 300M Row 12 DB Sq Clean (55/35) 20 LHPU 20 Russian Twist w/plate *each side (25/15)
WARM-UP: Plyos 400 M Run *Calf Stretch on Wall: 3 x :10 each side SKILL: For Time: 200M Run 400M Run 600M Run 400M Run 200M Run rest 1/1 WOD: 12 Min Amrap: 12 Box Jump/Step Ups 12 KB Russian Sit Ups (16/12) (6 each side) 12 Burpees
WARM-UP: 400m Run :30 Drills X 2 Squat holds Wall squats R lunge to instep L lunge to instep Arm circles Bar hang SKILL: 10 Minute EMOM Odd: 5 backsquats Even: 5-8 strict pull ups WOD: 21-15-9 Power cleans (155/105) Toes to bar
WARM-UP: 200m Run Outdoor plyos SKILL: 2 Rounds: 1:00 Glute bridge hold 20 Pelvic tilts :30 Glute bridge hold- R 10 Pelvic tilts- R :30 Glute bridge hold- L 10 Pelvic tilts- L WOD: 20 Minute AMRAP 400m Run 20 Overhead Lunges with a plate (45/25) 10 Toes through rings
WARM-UP: 2 Rounds :30 Drills Jumping Jacks Lunges Arm circles (F/B for :15) Bar hang Handstand hold Push-ups Squats 1:00 Stretch BB warm up SKILL: 12 Min to find Max Power clean + Squat clean + Front squat WOD: For Time 40 Deadlifts @ complex weight 40 Ab mat sits ups 30 Clapping pushups 30
WARM-UP: 200m Run 1 set fence drills 3X 10 Wall squats 10 Pull ups 10 Push ups SKILL: 5:00 Group stretch WOD: For Time (30:00) 1000m Row (5:00 cut) 50 KB swings (24/16) 100 Walking lunges 50 Russian twist (each side 25/15) 100 Air squats 50 V-ups 100 DU (200 singles) 1000m Run
WARM-UP: 250 Row 10 LHPU 10 SLSU 10 Inch worms X 2 SKILL: 2 Rounds of Junk Yard Dog WOD: 25 min EMOM Min 1: 10-15 Cal rower Min 2: 15-18 Wallballs (20/14) Min 3: 6-10 Burpees to plate Min 4: 1 Shuttle run Min 5: Rest
8842 Broadway St.
San Antonio, Texas 78217
