Monday

I always like to start the week of with a challenge. This double 3 rounder combines a little bit of everything in a workout that’ll prime the body for the week. In no particular order here is what you will see in tomorrows workout: Rowing, double unders, power snatches and cleans and toes to bar.

Tuesday

Today’s workout is a strength based conditioning piece for max reps of strict press, front squats and deadlifts. Come in ready to challenge yourself with some heavier weights for reps!

Wednesday

This weeks is a good week for a benchmark. This wod is one of my favorites:

“Helen”

3 Rounds for time

400 meter run

21 American KB swings 53/35#

12 Pull-ups

Thursday

This one is simple:

For time

A lot of push ups

Even more air squats

And a bit of sit ups

Friday

We will close out the week with a standard triplet AMRAP of thrusters, burpees and box jumps.

Saturday & Sunday

Partner WOD and endurance WOD will be good times had so be sure to plan on getting into one of the weekend workouts.

Final week of Push up and Pull up work

Day 1

45 sec of max push ups

30 sec rest

Continue until you reach 85 reps

Then

45 sec of max pull ups

30 sec rest

Continue until you reach 45 reps

Day 2

3 Rounds

30 push ups

15 pull ups

Day 3

For time

100 push ups

50 pull ups