Wednesday (2021JUN30)- WOD

Focus: 1 Mile Time trialWOD:  18 minutes with built rest2 Rounds1 min: 15/12 cal Row1 min: 25 Air Squats1 min: 15 KB Swings 24/16kgdirectly into2 Rounds2 Min: 30/24 cal Row2 Min: 50 Air Squats2 Min: 30 KB Swings 24/16kg Recovery:3 Min Childs pose2 Min Twisted cross...

Tuesday (2021JUN29)- WOD

Focus: Strict Pull Upsweighted4x3scale to strict pull ups or banded pull ups  WOD:  25 min clock0:00- 5 minsAMRAP15 Sit ups5 Burpees5 min Rest 5-10min5min AMRAP 10-15min15 atomic sit up5 devil press 35/20lbs5 Min Rest 15-20min5 min AMRAP 20-25min15 T2B5 Man Makers...

Monday (2021JUN28)- WOD

Focus:  Push Press – no rackuse 90% of your 1 RMexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 1 reps @ 75%Set 2: 1 reps @ 85%Set 3: 1+ reps @ 95% (max set)  athletes without a % to work off can build to a challenging 5...

Saturday (2021JUN26)- WOD

Focus: Bench Press1-2-3-4-5-6-7-6-5-4-3-2-1 pick the heaviest you think you can go unbroken. Roughly 30sec between sets.WOD: 5 RoundsEcho bike 20/15 cal Handstand Walk for Max DistanceRest 1 MinSkillHave your athlete choose a gymnastic skill to work on for 10 minutes...

Friday (2021JUN25) WOD

Focus:Rowing Drills3 x 30s of each movementarms & back onlyLeg & hip1/4 pullfull WOD: 25 minutesEndurance7 Rounds – Row300m,(100 easy) 200m, (100 easy) 100m (hard)1min rest between rounds (after 100m hard effort)Total:  5600mFinisher800m...