SAT

ROW 500M
PUSH-PRESS
AIR SQUAT
JUMPING PULL-UP
WALKING LUNGES
ROW 500M

FRI

GOD BLESS OUR WARRIORS...





STAIR RUN 5
BOX JUMP 15
KB SNATCH 10
ATOMIC SIT-UP 15

3 ROUNDS

Thurs. Jan. 29

3 rounds for time:

500 M Row
10 Push Press
15 Med Ball Deadlifts

Tues. Jan. 27

3 Rounds:

10 Push Press
10 Ball Slams
5 Tire Flips
5 Stair Runs

Mon. Jan. 26

5 Rounds:

30 Air Squats
20 KB Swings
10 Push Ups

FRI

BALL SLAM
DEADLIFT
OHS

21/15/9

Thurs. Jan. 22

4 Rounds for time:

300 M Row
15 SDHP
15 KB Clean & Press (Each Arm)

Wed. Jan. 21

50 Push Press (45lb, 35lb)
50 Pull Ups
50 Sit Ups
50 Box/Tire Jumps
50 Lunges (total)
50 Push Ups

Have Fun!

Tues. Jan. 20

4 Rounds of:

15 KB Swings
15 Air Squats
10 Ball Slams
5 Tire Flips

Mon. Jan 19

5 rounds of:

200m Row
10 Hang Power Clean/Jerk
10 Push Ups
10 Pull Ups

sat. Dec. 20

25 kb swings
25 air squats
25 pull-ups


4 rounds

Fri. Jan. 16

10 Rounds for time of:

5 Pull Ups
10 Push Ups
15 Med Ball Dead Lifts

Thurs. Jan 15

Warm up: Deadlift 5,5,5,5,5

4 rounds for time:
15 Push Press
12 Front Squats
10 Tire/Box Jumps
5 Burpees

Wed. Jan 14

Strength WOD:
Overhead Squat 3,3,3,3,3 (main site)

4 Rounds Of:
10 Push Ups
15 KB Swings
20 Air Squats

Tues. Jan. 13

3 rounds of:
250m Row
12 Thrusters
10 Pull Ups

rx= 95lb men
65lb women

Mon. Jan. 12

20, 15, 10, 5 of:
Virtual Shoveling
Push Ups
Pull Ups

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Pull-up
Ball Slam
DeadLift

21/15/9

Thurs. Dec. 18

Push Press 55555 (Strength Warmup)

WOD
4 Rounds

10 SDHP
15 KB Swing
10 Wall Ball
15 Sit-ups

Wed. Dec. 7

Strength Warm Up: Overhead Squat 10, 10, 10

"Cindy"
Max Rounds in 20 Min:
5 Pull Ups
10 Push Ups
15 Air Squats

Tues. Dec. 6

Strength Warm up: Dead Lift 5,5,5,5,5

Three Rounds of:

21 Air Squats
15 Push Press
12 Tire Jumps

Mon. Jan. 5

Strength Warm Up
- Front Squat - 5,5,5,5,5

Wet "Helen"
3 Rounds of:

Row 400m
21 KB Swings
12 Pull Ups

Fri. Jan. 2, Sat. Jan. 3, and Sun. Jan. 4

Fri:
10 Rounds of:
10 Push Ups
10 Air Squats
10 Pullups
for time

Sat:
Run 5k

Sun:
4 Rounds:
50 Sit Ups
40 Air Squats
30 Push Ups
for time