Saturday

WOD In teams of two, complete as many rounds and reps as possible in 30 minutes of:800 Meter Run (together)80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)400 Meter Kettlebell Farmer’s Carry (walk together – only one partner...

Friday

Pre WOD Every 2 minutes, for 12 minutes (2 sets of each):Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2 – Handstand Walk x 10 meters(use partner...

Thursday

Pre WOD Every 90 seconds, for 9 minutes (2 sets) of:Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder TapsStation 2 – 30 seconds per side of Rotational Medicine Ball ThrowsStation 3 – Single-Leg Broad Jumps x 5 each leg Then… WOD Every 90 seconds, for 30...

Wednesday

Pre WOD Two sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic Bulgarian Split Squat Jumps...

Tuesday

Pre WOD Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… WOD Every 2 minutes, for 8 minutes (2 sets) of:Station 1 – Bench Press x 8 reps @ 80% of 1-RMStation 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps...