3/31

3/31 Warm Up 400 m Run / 500 m Row 20 Arm Circles (fwd & bk) 25 GHD Sit Ups 20 Push Ups 20 Air Squats Dyamic   Strength: 4 Sets of 2 Push Press & 2 Push Jerks Working up to as heavy as possible   WOD: HERO WOD “JACK” 20 Min AMRAP 10 Push...

3/30

3/30 Warm Up: 400 m Run / 500 m Row 20 GHD Sit Ups 10 Hand Stand Holds 20 PVC OHS 10 PVC Pass Thrus Dynamic   Strength: Pausing Overhead Squat 5 Sets of 2 *3 Sec. Pause @ Bottom   WOD: 2 Rounds for Time 2 Laps 20 Pull Ups 2 Laps 30 Push Ups 2 Laps 40 Sit Ups...

3/29

3/29 Warm Up 400 m Run / 500 m Row 10 PVC Pass Throughs 15 Wall Balls 20 Push Ups 25 Sit Ups 5 Inchworm with Push Ups   Strength: Front Squat 3-2-1-1-1-1-1 Start @ 70% and increase After each single, do 5 box jumps   WOD 3 Rounds for Time 500 m Row 400 m Run...

3/28

3/28 Warm Up 400 m Run / 500 m Row 20 Air Squats 20 Sit Ups 20 Hollow Rocks 20 Arm Circles Dynamic   Strength: EMOM x 10 Mins 1-5: 2 Clean & Jerks Mins 6-10: 1 Clean & Jerk   WOD 5 Rounds for Time 10 Reverse Lunges (115/80) (Both Legs = 1 Lunge) 25...

3/22

3/22 Warm Up 400 m Run / 500 m Row 10 Dips 10 Pull Ups 100 Singles 20 Hollow Rocks 20 Sit Ups   Strength: Back Squats 5×3 with 1 second pause on 2nd one below parallel   WOD 3 Rounds for Time 21 Box Jumps (24/20) 12 Thrusters (95/65) 3 Muscle Ups (1 = 3...
WORKOUT OF THE DAY