Thursday, November 29, 2018

6x

3  bar MU's
13 ball slams


Wednesday, November 28, 2018

Tuesday, November 27, 2018


20-15-10
Thrusters... each round add more weight
10-15-20
Bar jumping burpees

Monday, November 26, 2018

20 cal bike

4 rounds of
10 box jumps
10 ring push ups
10 circular t2b

20 cal bike



Saturday, November 24, 2018

Friday, November 23, 2018

Thursday, November 22, 2018

21-15-9

deadlifts
ring dips

Wednesday, November 21, 2018

5 ROUNDS

5 SINGLE ARM DUMBELL SNATCH/ARM
5 SA DUMBELL OVERHEAD LUNGE

Tuesday, November 20, 2018


power clean reps 10-down to 1

100m sprint


Monday, November 19, 2018

7 min AMRAP

Your choice:

5 pull ups
5 pistols

or
5 pushups
10 jumping squats

or
1 MU
2 jumping pistols

Friday, November 16, 2018

Canadian Hero WOD...

"Ship"
9 rounds
7 squat cleans
8 burpee box jumps

Thursday, November 15, 2018

700m row then:
7 rounds
7 pull ups
7 ring dips
7 pistoles (each leg)

Tuesday, November 13, 2018

4 X

20 cal bike
10 dumbell lunge
5 DB clean and jerk

Monday, November 12, 2018

Sunday, November 11, 2018

Friday, November 9, 2018

Thursday, November 8, 2018

21-15-9

slam balls
push up on ball


Wednesday, November 7, 2018

3x

50 du
15 burpees
5   pull ups

Tuesday, November 6, 2018

10 RFT

15 wall balls
10 jumps over the ball


Monday, November 5, 2018

Friday, November 2, 2018

Thursday, November 1, 2018

400m run
15 SH to OV
15 Hang power cleans
10 Burpee pullups
15 Hang power cleans
15 SH to OV
400m run