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Into the Fire
Thursday Part 1: Strength Deadlift (Heavy Session) Every 3:00 minutes, 5 Sets 6 Reps @ 70% 6 Reps @ 70% 4 Reps @ 75% 4 Reps @ 75%+ 4 Reps @ 80% Part 2: Into the Fire 30/22 Calorie Echo Bike 15 Burpees 90 Double Unders 15 Burpees 30/22 Calorie Echo Bike...
Balancing Act
Tuesday Part 1: Strength Every 3:00 minutes, 5 Sets 4 Back Squats @ 75%+ + 2 High Stick Jump Overs Part 2: Balancing Act 8:00 minute AMRAP 1* Wall Walk 5 Wall Facing Handstand Push-Ups 10 Box Jumps (30/24) *Increase Wall Walk by 1 Each Round L2: Wall...
Saturday Partner WOD
Saturday Teams of 2 Bike 60/45 Cals 30 Rounds: 3 Burpees 3 Deadlifts (225/155) Rest 2:00 Bike 60/45 Cals 20 Rounds: 3 Bar-Facing Burpees 3 Power Clean and Jerks Rest 2:00 Bike 60/45 Cals 10 Rounds 3 Burpee Box Jumpovers 3 Power Snatches (115/85) Time...
Candy Land
Friday Candy Land 3 Sets, For Time Rest 2:00 between sets Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total Time Cap: 40 minutes L1: 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats 400m Run 30 Air Squats 20 Push-Ups 10 Pull-Ups 200m Run L2: 200m...
Walk This Way
Thursday Part 1: Gymnastics Skills Handstand Walks Part 2: Walk This Way 20:00 EMOM min 1: Max Handstand Walk min 2: Max Calorie Row min 3: Max Alternating Dumbbell Snatch (50/35) min 4: Rest 3ft (1m) = 1 Rep L2: 35/25 L3: Max wall walks (1 wall walk=3...