Warm-Up 10 min AMRAP Run 100m 10 KB Swings 5 Pull-Ups Conditioning E4MOM, 20 mins 50 Double-unders 15/10 cal row 15 jump overs Repeat 5…
Daily WOD
Conditioning Team of Two Deck of Cards For 10 minutes All Red Cards DB Burpee (30/15) All Black Cards Cal Row ( Double the Reps)…
Warm-Up 15 min of mobility Conditioning Every 5:00 for 30:00 Row 500, SkiErg 400m, BikeErg 1000m, Run 400m 10 Bench Press (AHAFA) 10 DB Single…
Warm-Up 2 rounds: 15 Med Ball Cleans 10 Jumping Squats 8 Pushups 10m Bear Crawl Strength Deadlifts 5×10 @ 60-70% of max Conditioning 24-21-18-15-12-9-6-3 Burpees…
Warm-Up 3 Rounds Run 400m 14 Jump Lunges 15 Hollow Rocks Strength Back Squats 5-5-5-5-5 reps Conditioning 5 Rounds EMOM 12/10 Cal Row Then 2…