021819-022219
Monday 021819
EMOM X 10
3 OHS (moderate-heavy)
*Build in weight the first five minutes and stay across the second 5 minutes
Workout
5 Rounds
30 Ground to Overhead w/ plate
20 Alt bear hug lunges w/ plate
Tuesday 021919
Workout
AMRAP X 20
25/20 Cal Row
25 Burpees
50 Kettlebells (53/35)I(35/25)
FINISHER 3 Sets
10 DB Curls
10 DB Good Mornings
10 DB Floor Press
-Rest as needed-
*Try to only rest in between sets
Wednesday 022019
Strength/Skill
Extended Warm Up
On a 10:00 Running Clock
Build to a workout weight for Deadlifts
Workout
EMOM X 15
Min 1 - 3 Deadlifts at (Athletes choice of loading,heavy)
Min 2 -20 Wall Balls (20/14)
Min 3 - 200m Run
Thursday 022319
Pre open workout
EMOM X 10
Min 1-- AMRAP of 4 Alt lunges + 4 Push Ups
Min 2-- Row or bike moderate effort
Rest 3:00
EMOM X 10
Min 1-- AMRAP of 4 Alt Lunges + 4 DB Push Press
Min 2-- Row or bike moderate effort
Cool Down
2:00 Static Holds
Pigeon (1 min each Side)
Saddle
Dragon (1 min each side)
Seated Fold Forward
Rebound
Friday 022419
Open WOD 19.1
TBD
Friday Night Lights at 6:30
One person from each "Open for a cause team will be selected"
Invite your friends and family to come cheer on your team!
