Friday

GC 60MIN STRENGTH 5×3 (30×1)* Front Squat *Moderate loading across all sets. WORKOUT “Point Break” For Time: 9-7-5-15-12-9 Front Squat (135/95) Bar Facing Burpee GC 45MIN STRENGTH Every 2min for 10 Minutes 7-14 Back Squats 7-14 Strict Pull-ups or...

Thursday

GC 60MIN – WORKOUT “DOUBLE EMOM” 8 Minute AMRAP: MIN 1 – Max Distance KB Farmer’s Carry (53/35) MIN 2 – 25 Push-ups -Rest 2:00 8 Minute AMRAP: MIN 1 – Max KB SuitcaseLunge (53/35) MIN 2 – 5/5 KB Single ArmPush Press...

Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES… 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...

Monday

GC 60min Warm up EMOM x 8 MINUTES Min 1 – :30 Bike + 5 Burpees Min 2 – :30 Jump Rope + 10 Plate G2OH FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Overs (24/20) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50...

Daily WOD 5/17/19

Core Work: 4 Rounds :30 L-Sit Hold 40 Flutter Kicks 10 Overhead Ball Slams WOD: 12 Min AMRAP 20 Cal Bike 20 Hand Release Push-ups

Daily WOD 05/16/19

Gymnastics 8 Sets 30% of Max Handstand Push-ups WOD: For time: 5 Rounds 12 DB Step Ups 50/35 12 Alt. DB Snatches Rest 1:00 between rounds