WOD

Tuesday 5/30

FITNESS 1a.) 5×5 Deadlifts 1b.) 3x6ea Forward & Back Lunges ea. 2.) 12min AMRAP 20x KB Swings 20x Sit Ups PERFORMANCE 1a.)  Deadlifts 7-6-5-4-7 1b.) 3x6ea Forward & Back Lunges ea. 2.) 12min AMRAP 20x KB Snatches 55/35 20x V-Ups ACCESSORY Foam Roll...

Friday 5/26

FITNESS AND PERFORMANCE 1.) 2 Rounds a.) 6-8 Split Squats b.) 6-8 SL KB Romanian Deadlift c.) 8-10 Pull Overs 2.) 2 Rounds Airdyne 3:00/3:00 ACCESSORY 3×15 Banded Hamstring Curls or 8-10 Glute Ham...

Thursday

FITNESS AND PERFORMANCE 1.) Find Heavy Power Clean 2.) 4 Rounds 1min/1min a.) Sled Push b.) Sandbag Pill Carry c.) Plank Hold ACCESSORY Foam Roll Lats and Back. 3×10-12 Hanging Knee Raises...

Wednesday 5/24

FITNESS AND PERFORMANCE 1a.) 3×1 Chin Up Hold :30 1b.) 3×8 Incline Bench Press 2.) 2k Row ACCESSORY 1a.) 3×12-15 External Rotation

Tuesday 5/23

FITNESS AND PERFORMANCE 1a.) 2x10ea DB Lunges 1b.) 2×15 Hamstring Curls 2.) EMOM 14min Odd: 10x KB Swings Even: 10x Overhead Squats ACCESSORY Quad/Hip Smash Ballerina...

Monday 5/22

FITNESS AND PERFORMANCE 1a.) 3×10-12 Snatch Grip Deadliftd 1b.) 3×12-15 Pull Aparts 2.) 2 Rounds Run 5min for distance Rest 3min between runs ACCESSORY 1a.) 3×10-12 SL Glute Bridge 2.) Foam Roll...

Friday 5/19

FITNESS and PERFORMANCE 1a.) 5×8-10 Hack Squats 1b.) 4×8-10 Good Mornings 2.) 2:00/2:00 for 4 Rounds. Airdyne ACCESSORY 3×15 Banded Hamstring Curls or 8-10 Glute Ham...

Thursday 5/18

FITNESS 1.) E2MOM for 20min 2-3x Hang Power Snatch 2.) 7min AMRAP 3-6-9-12-15… DB Thrusters DB Renegade Rows *Same Weight PERFORMANCE 1.) E2MOM for 20min 2-3x Power Snatch 2.) 7min AMRAP 3-6-9-12-15… Thrusters 95/65 C2B Pull Ups ACCESSORY Foam Roll Lats...

Wednesday 5/17

FITNESS 1a.) 5×2 Chin Ups (or 5×1 :20 Eccentric) 1b.) 5×8 Incline DB Bench Press (30 degrees) 2.) 3 Rounds of each In Teams of 2: Partner A.) Row 25 Calories. Partner B.) 10x Deadlifts  and 10x Box Jumps PERFORMANCE 1a.) 5×5 Chin Ups (Add weight if...

Tuesday 5/16

FITNESS 1a.) 4x10ea DB Walking Lunges 1b.) 3×10 Duck Walks 2.) 5 Rounds for Time 20 Tuck Jumps 15 Front or OH Squats 10 Burpees :90 Rest PERFORMANCE 1a.) 4x10ea DB Walking Lunges 1b.) 3×10 Duck Walks 2.) 5 Rounds for Time 30 Double unders 15 OH Squats 95/65...

Monday 5/15

FITNESS 1.) 5×10-12 Snatch Grip Deadlifts 2.) Run for Distance. 8 minutes 3min Rest between efforts PERFORMANCE 1.) 5×10-12 Snatch Grip Deadlifts 2.) 3 Rounds Run 1200m Rest 3min ACCESSORY 1.) 3×10-12 SL Glute Bridge 2.) Foam Roll...

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