Month: July 2019

“Ninja Turtle” Every 4 mins for 20 mins do: 3 Chest-to-bar Pull-ups 6 Toes-to-bars 9 Deadlifts, 225/155 lbs 12/9 Assault Bike Calories […]

Box Squat 10×2 at 65% 1RM Stay speedy! Finisher: 5×10 bb hip bridge 5×10 front rack BB step ups 5x 1minute weighted […]

“Kelly Rowland” For time: 50/35 Row Calories — then — 3 rounds of: Run, 400 m 30 Box Jumps, 24/20 in 30 […]

Lifiting: 3 RM Push Jerk WOD: “Beef Jerky” Complete as many rounds as possible in 12 mins of: 21 Kettlebell Swings, 53/35 […]

Bench Press 10×3 at 65% 1RM 1 min rest between sets SPeedy bench weight should be between 60-70% of your 1RM Finisher: […]

For time: 3 rounds of: Double Under, 20 secs Kettlebell Swing, 20 secs Reverse Lunge, 20 secs — then — Run, 800 […]

Lifiting: Find a Heavy 3 Posistion Power Snatch WOD: “Hopscotch” 5 rounds for time of: 10 Power Snatches, 95/65 lbs 10 Box […]

Deadlift 8 rep max. Finisher: 5 sets 100 m front rack KB carry 20 GHD hypers ( unweighted) 10 Heavy BB dead […]

“Air BnB” 5 rounds, 1 min per station, of: AbMat Sit-up Assault Bike Calorie Air Squat Rest 1 min Perform this like […]

Lifting: Push Press 3RM WOD: “Trail Blazer” 3 rounds for time of: Run, 800 m 80 Double Unders 21 Push Press, 115/85 […]