Workout PARTNER RECOVERY WORKOUT IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls -Rest 2:00- AMRAP x 15 MINUTES P1 – Ski for Cals P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats *In […]

Mobility/open gym 5:30 a.m. open gym 5:30 a.m.

Workout EMOM x 24 MINUTES MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*) MIN 2 – 12/10 Cal Bike MIN 3 – 2-3 Rope Climbs MIN 4 – :45 Static Hold (Athlete Choice**) *Bar for the Front Squat can come from the rack or the floor. **Options for Static Hold… Hollow Hold Superman Hold […]

Strength/Skill ON A 12:00 RUNNING CLOCK… Establish 10RM Push Press* *Max 2 attempts at 10RM Workout EVERY 4:00 x 3 SETS 15 Toes to bar/knees to elbows/med ball sit ups 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00 […]

CFCody Team WOD 20 min AMRAP Teams of 3-5 – Congo Line style 10 Wall Balls(20/14) 10 KBS (70/55)(55/35) 10 slam Balls (30/20)(20/15) 3 shuttle sprints 10 toes 2 Bar/Knee Raises/V-Ups