Monday 5-24-21

Monday 5-24-21

On the 2:00 x 6

Front Squats + Back Squats 

Conditioning:

AMRAP 15

200 Meter Run 

12 Dumbbell Kick-Outs (50s/35s)

12 Dumbbell Push Press (50s/35s)

Saturday 5-22-21

 Saturday 5-22-21

Conga Line Remix 2010 Affiliate Games WOD

Teams of 3-4

2 Rounds:

400 Meter Run 

15 Box Jump Overs (24/20)

15 Dumbbell Squat Cleans (50s/35s)

30 Double Unders

15 Hand Released Push-ups 

15 AbMat Sit-ups 

30 Yard Walking Lunges

Friday 5-21-21

 Friday 5-21-21

Stations

4 Rounds 

Work :60/ Rest :30

Pull-ups 

Handstand Push-ups 

Rope Climbs

Bulgarian Split Squats

Hollow Flutter Kicks

Assault Bike Calories 

Rest 

Wednesday 5-19-21

 Wednesday 5-19-21

On the 2:00 x 4

Clean Complex

On the 1:00 x 4

1 Clean

Conditioning:

2 Rounds 

800 Meter Run 

30 Power Cleans (135/95)

30 Overhead Squats (135/95)

Tuesday 5-18-21

 Tuesday 5-18-21

10:00 Bar Muscle Up Progressions 

10:00 Handstandwalk Progressions 

Conditioning:

4 Rounds 

200 Meter Run 

20 Kettlebell Swings (53/35)

20 Reverse Kettlebell Lunges (53/35)

Monday 5-17-21

 Monday 5-17-21

On the 2:00 x 5

2 Front Squats + 3 Back Squats 

Conditioning:

5 Rounds 

:30 Max Double Unders 

:30 Max Burpees 

:30 Max Wall Plank Shift

:30 Rest

Tabata Core Blast:

Right Side Plank Dips

Left Side Plank Dips

Side Crunch Doubles

Hollow Hold

Friday 5-14-21

 Friday 5-14-21

Teams of 2

AMRAP 24

40 Calorie Row 

40 Med Ball Thrusters (20/14)

40 Toes to Bar

*Every 3:00 complete 10 Kick-outs until time expires.