Thursday 2/24/22

Thursday 2/24/22

WOD OPTION 1: “GOAT DAY” EMOM 20: Minute 1: Movement 1 Minute 2: Movement 2 OPTION 2: “DRYWALL” EMOM 20: Minute 1: 15 Kettlebell Swings + Max Wall Walks Minute 2: Calorie Bike Erg Kettlebell: (53/35) Intermediate: 35/25, Partial Wall Walks...
Wednesday 2/23/22

Wednesday 2/23/22

WOD PART 1: FRONT SQUAT Build to Heavy Set of 10: Front Squats PART 2: “ELEVEN ELEVEN” For Time [12 Minute Time Cap]: 10 Front Squats + 1 Push Jerk 9 Front Squats + 2 Push Jerks 8 Front Squats + 3 Push Jerks 7 Front Squats + 4 Push Jerks 6 Front Squats + 5 Push Jerks...
Tuesday 2/22/22

Tuesday 2/22/22

WOD “MOVING TRACKS” 10 Rounds For Time: 500 Meter Bike Erg 30 Double Unders 10 Burpees to Target (6″) Time Cap: 30 Minutes Intermediate: Same Beginner: 30 Single Unders BOX BRIEF 5FRx SLEEP FEBRUARY SLEEP CHALLENGE 10 Day Challenge 1 Point- Quality: Minimum of 7...
Monday 2/21/22

Monday 2/21/22

WOD PART 1: POWER CLEAN [ALL TRACKS] Build to A Heavy Set of 10: Power Clean PART 2: “14.4” [COMPETE] AMRAP 14: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 Ring Muscle-ups Intermediate: WB’s (14/10), BB (95/65), Strict Pullup...
Sunday 2/20/22

Sunday 2/20/22

WOD “1/2 GOAT DAY” On the Minute x 20: Odd Minute: Machine Calories Even Minute: “Goat” Movement of Choice BOX BRIEF 5FRx SUNDAY REGENERATION 4 Rounds For Total Reps: 1:00 Max Hollow Body Rocks 1:00 Max AbMat Sit Ups 1:00 Max Bodyweight Glute...