Blog

Warm Up: :15 Plank :15 Push Ups :15 Split Stance hold-R :15 Split Stance hold-L X4 Running Drills “Space Cowboys” Partner- partition reps Buy-in: 200m KB Farmer Carry 30 Burpees 50 PCL/J (M) 30 Burpees 50 T2B 30 Burpees 50 Cal Bike 30 Burpees Cash Out: 200m KB Farmer Carry -FT-

Warm Up: 3min Barbell Quad Smashing 25’ Walking Lungster 25’ Quad Crawl :15 Dead Hang 10 Counter Weight Squats 5 min Strength: 5-5-5-5-5 FSQ E3M -Est 5RM “Mud Hens” OTM-Alt-8min 7/7 W. Split Squats (H) 12 Sandbag sit ups OTM-Alt-8min 10 Sandbag G2 Shoulder :30 Hollow Rock OTM-8 min 8/6 Cal Bike Extras: 4min Belt Sqt March 3×15 Reverse Hypers

Warm Up: Bulletproof Shoulders :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E2M x5 10 KB Strict Press 50’ FR Carry 10 Strict Pull ups “Chihuahuas” 30 DUs 15 Push Ups 5RFT Right into 1K Ski -FT- Extras: 4×7 Bent Over Barbell Row 1×50 KB Halos

Warm Up: 3min Cardio Machine Mini Band Walks Row Review “Hansel and Gretel” 15/12 Cal row 12 Wall Balls :60 rest Rest 10 RFT Post WOD: 5 min Recovery Bike or voodoo flossing Extras: 3×10 KB Strict Press+100’ FR Walk

Warm Up: Old Man :15 Plank :15 Superman X 4 100m Run 10 Crush Grip OH Press 7/7 Split squat 5min “Minnesota Lynx” Partners (1:1) 5 Burpees over DB 8 Reverse DB Lunge 2+ DB SN 8 Reverse DB Lunge 5 Burpees over DB 20 min AMRAP

Warm Up: Old man :15 Dead Hang :15 Shuttle Run :15 Wall Balls :15 Burpee x4 “Jack and the Beanstalk” 400m Run 5 Rope Climbs 21 Thrusters (M-H) 400m Run 3 Rope Climbs 15 Thrusters 400m Run 1 Rope Climbs 9 Thrusters -FT- Post WOD: Gun Show 2.0 2:00 Plate Curls+Walks 1:00 Banded Tricep Ext X2 Rounds Extras: 30-30-30 Plate Partials Crossover Symmetry