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Sunday, April 10, 2022


18 min AMRAP

2, 4, 6, 8,… of

Box Jumps

TRI-cep Pushups (hands inside pits)

OH Squats (55/75)

Sumo Dead Lift High Pulls (55/75)

HERE IT IS: Light weight, work on oh Squats depth. Slow and steady reps with a much more strict push up. Truly work depth on this strength (tricep/strength) movement. Don‘t mind lighter to achieve deeper!!!

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Saturday, July 20, 2024

Warm up:: 3 mins cardio - bike row, shg re ee we a 3 mins AMRAP PUSH UPS SIT UPSM SQUATS MM 2 laps jog 1/2-1 PVC THRUSTERS PROGRESSION WOD ”CHIPPER” 70 Dumbell Snatches (35/50) 60 PULL UPS 50 Thruster

Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,


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