Thursday, July 18, 2024

Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-5 Turkish Get-Ups

Conditioning

3 Rounds -

- 10 Burpees

- 20 Knees to Elbows

- 30 Squats

- 40 Mountain Climbers

CashOut

-1 Mile Run

Wednesday, July 17, 2024

Warm Up

As Posted

Skill/Strength

10 Min. EMOM

-5 Deadlifts

-5 Hang Power Cleans

-5 Shoulder to Overhead

Conditioning

3 Rounds  

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

Monday, July 15, 2024

Warm Up

As Posted

Skill/Stremgth

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

30 Burpees

Thursday, July 11, 2024

Warm Up

As Posted

Skill/Stremgth

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

30 Burpees

Wednesday, July 10, 2024

 Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-3 DB Manmakers

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Ring Rows

Wednesday, July 3, 2024

Celebrating our GREAT Nation and Our Freedoms!!

Warm Up

As Posted

Conditioning

1776 WOD (Adapted from Pinterest)

2 Man Teams

-17 Deadlifts

-76 Push Ups

-17 Pull Ups

-76 BP G2O

-17 DB PP

-76 Calorie Row

-17 MB Toss

-76 DBL Unders

-17 MB Cleans

-76 KB Swings

Each partner performs all 17 movements, together the team accumulates the 76 movements

Monday, July 1, 2024

Warm Up

Stretch

Light Jog

400m run

-20 Walking lunges

-10 Pull-ups

-Sampson Stretch

Skill/Strength

TABATA DB Curls

Conditioning

18m AMRAP

-200m Run

-10 Pull-Ups

-20 DB Thrusters

-5 Burpees