WOD

AB Challenge #8 EMOM X 12 Odd: 3 Hang Squat Clean-Build Even: 3 Deficit Deadlifts Then… 15min. AMRAP: 100m Run 30 Double Unders 15 Push-Ups 100m Run 30 Double Unders 15 Pull-Ups/1-5 Muscle ups

4 Week “Mini Cycle” STARTS TODAYS AB Challenge #7 Finish The Following Rep For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls Toes-To-Bar/Weighted knee raises Double DB Hang Cleans AB MAT Sit-Ups DB Lunges -Left + Right on lunges = 2 reps Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase…

4 Week “Mini Cycle” STARTS MONDAY AB Challenge #7 These 2 movements below are a SUPERSET. After the bench press, go immediately to the barbell row. – Rest 90sec. between sets Barbell Bench Press 6-8 reps Barbell Pendlay Row (Pronated Grip) 6-8 reps Then.. Push Press: Find 8RM 2 warm up sets 10-12 reps 2…

4 Week “Mini Cycle” STARTS TODAYS AB Challenge #6 SUPERSET: 15min Squat Clean + Back Squat 3r + 5r x 5sets 60% + 60% 65% + 60% 70% + 65% 75% + 75% 75% + 85% * Back squats: No resting more then 1-2sec at the top. Continous reps! Then.. Every 60sec. For 2 Rounds:…

cle We have a NEW training cycle starting MONDAY! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. What each week will look like this: Monday – OLY Lift + Back Squat + Conditioning Tuesday – Bench Press + Conditioning…

BB CLASS @9a MS + Sn Balance + OHS Sn + Sn HIGH pull AB CHALLENGE #5 Then.. Clean warm up 3 Sets: 1:00 Plank 1:00 Side Plank (R) 1:00 Side Plank (L) 1:00 Hollow Hold Clean warmup Then.. With a partner… 3-4 Rounds 1250m row (swap every 250m) 35 synchro push-ups 50 synchro air…

AB Challenge #4 THEN.. Every 3min. x 12 Rounds: 12/9 Cal 10 Wall Balls 8 DB Hang power cleans 6 Burpees

HAMSTRING/BOOTY THURSDAY 🍑🍑🍑 3min. of Lateral Band Walks 2min. Rest 2min. of Lateral Band Walks 1min. Rest 1min. of Lateral Band Walks THEN.. Superset Single DB Bulgarian Split Squat 8/8 50/35+ Lying DB Hamstring Curls 10-12 Then.., BB Hip Thrust 3 Sets x 12-15 Last set Perform 2 Rest-Pause sets going to failure each set….

AUGUST AB CHALLENGE Starts 8.2.22 Complete ALL 24 Daily Ab Challenge Workouts in August. (Every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday) — Sundays are COMPLETELY off. Coaches will give modification options for each Ab workout. Schedule of the week looks like: FGB Mondays, Tabata Tuesdays, AMRAP Wednesdays, For Time Thursdays, Chipper Fridays, and Static…

AUGUST AB CHALLENGE Starts 8.2.22 Complete ALL 24 Daily Ab Challenge Workouts in August. (Every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday) — Sundays are COMPLETELY off. Coaches will give modification options for each Ab workout. Schedule of the week looks like: FGB Mondays, Tabata Tuesdays, AMRAP Wednesdays, For Time Thursdays, Chipper Fridays, and Static…