Workout of the Day
Workout of the Day
1 RM Back Squat!
WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way SKILL: 1 RM Back Squat WOD:
Team Sunday Funday
WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups 15/20 1500m Row
"Lyon"
WARM UP: 1 CTC Run 10 Russian Swings 5 Inch Worm + Push Up 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups 10 Push-ups 1 CTC Run 10
Its Friday!!!
WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows 10 Squats SKILL: Into WOD WOD: 3 RFT: 40 Overhead Walking Lunges (45/25) (total)
Muscle ups and running
WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups 800m Run 9 Muscle-ups 400m
Always working
WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows -5 Burpees SKILL: 15:00 EMOM
