Monday 15th April 2019

    Strength: Split Squat for load: (each leg) #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps **Static lunges – do not alternate **   MetCon: Complete for Time: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Row, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Row, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Row, 26 Box Jumps (24/20)   ENDURANCE WOD Complete for Time: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Row, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Row, 26 RING ROWS 400 Meter Run, 26 Air Squats 400 Meter Row, 26 Box Jumps...

Saturday 13th April 2019

TEAM WOD Teams of 2 For Time: Teams of 2 For time: 200 m run (each) •30 toes-to-bars •40 single-arm dumbbell snatches •50 dumbbell box step-overs •40 single-arm dumbbell snatches •30 Pull-Ups 200 m run (each) 50 Calories Ski Erg Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in....

Friday 12th April 3019

    CHIPPER FRIDAY !! Complete for Time: 1 Mile Run 2 Wall Walks (or 25m Handstand walk) 4 Bear Complexes 135/95 500 m Row 6 Curtis P Complexes 135/95 7 Bar/Ring Muscle – Ups (scale: Burpee Pull-ups) 80 Double Unders (scale: 160...

Wednesday 9th April 2019

    Strength: Power Clean Build to a heavy set or 3   MetCon:  5 Rounds: 10 Power Cleans (135/95) 10 Burpees   ENDURANCE WOD 3 Rounds for time: 30/20 cal row 30/20 cal bike 30/20 cal ski erg 3 min rest between...