Thursday (2022MAR17)- WOD

Focus:4 Rounds for Quality10 Pike Slides on Rower3/3 Candle Stick Roll to Pistol5/5 Cossack Squats WOD:20min EMOMMin 1: KB Swings 24/16kgMin 2: Alt PistolsMin 3: Handstand Walk/Bear CrawlMin 4: Cals (Cardio Machine of Choice)Min 5: Rest Accessory:3 x 10Hammer CurlsDB...

Wednesday (2022MAR16)- WOD

Focus:12min Alt EMOMODD- 6 DB Z Press HeavyEven- Unilateral Low Hang DB Split Squats WOD:3 Rounds18 DB Goblet Squats 50/35lbs9 Right Arm DB Shoulder 2 Overhead9 Left Arm DB Shoulder 2 Overhead18 GHD Situps Finisher:3mins For Reps1min Burpees1min Lateral Box Jump...

Tuesday (2022MAR15)- WOD

Focus:Back SquatWarm up to  65%then5 x 5 @ 65% WOD:16min AMRAP20 cal Bike5 Squat Snatch 135/95lbs5 Muscle Ups Recovery:2min Right Side Half Saddle2min Dragon Left1min Full Saddle2min Dragon Right2min Left Side Half...

Monday (2022MAR14)- WOD

Focus:DB Floor Press3 x 10DB Push Press3 x 10DB Curtsy Lunges3 x 10 WOD:Death By:2 DB Hang Clean & Jerk 50/352 Burpees Over DB*Increase by 1 Burpee Every Minute**Once you’re unable to complete the work in the min, rest 1min, then you keep doing the last...

Wednesday (2022MAR09)-WOD

Focus: Strict Pull-Ups 10min EMOM 3 Strict Pull-Ups *Can add weight as long as reps and ROM are met with each rep   then T2B Progression: 2 Rounds 2 Kip Swings 2 Kip Swings + Kip 2 Kip Swings + T2B (Or knee raise) 2 Kip Swings + T2B + 2 Kip Swings   WOD: 5 x...