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Tuesday 7/17 & 7/24

Tough Day Tuesday

 

 

Warm up:

Dynamic/Core

 

 

Skill:

Treadmill Shuffles

2x @ 10 Inc 

1x @ 20 Inc

1x @ 30 Inc

 

 

WOD:

AMRAP 22 Mins

Barbell never leaves hands 

20/5/5/20

Barbell Mountain Climbers

DeadLift

Cleans

Shoulder Shrug

 

10x Assisted Pull ups 

 

Full Turf Sprint


Wednesday 7/18 & 7/25

We're Not Stopping Wednesday 

 

WarmUp:

Dynamic/Core 

 

 

Skill:

Plyo/ Stairs 

 

 

WOD: 

12 mins AMRAP 

12x DB LUNGE 

10x Floor row w/ push up 

2x Stair runs 

 

 

12-2 Even Only 

Thruster 

DB Burpee

Inverted row


Thursday 7/19 & 7/26

Time To Work Thursday

 

Warm up:

Dynamic/Core

 

Skill:

3 Rounds

BB Pulse Bench x10

Reverse Bear Crawls 15 yards

 

WOD:

DB Curl to Press x10

Plate Push 15 yards

*Push ups x5*

Floor Bench x10

Hex Bar Squat x10

*Push ups x5*

Floor Turf Sprint Down & Back 

 


Friday 7/20 & 7/27

Flex Friday!

 

Warm up:

Assault bike - Arms only 30 cal/Core 

 

WOD:

Bb bench 4x10

Band peck flys 4x10

Push up 4x15

 

 

Db shrugs (light weight) 3x20

Db shoulder press 3x 12

Db upright row 3x12

 

 

Bb bent over row 3 x 10

Band rows 3x20