Oct 28/25.
Strength: Core 12 Min EMOM: Min 1: 50 Sec FK Min 2 50 sec ATW Min 3: 30 Hollow Rocks Min 4: 50 sec Plank KB drags. Partner WOD: 5 rounds EACH - YG, IG 3 BMU (sub 5 C2B) 8 Power Sn (65/95) 10/12 Cal Bike.
Oct 27/25.
Strength: OHS 2 reps > 10 min EMOM. WOD: 20 min AMRAP 25 WB 10 Hang Power Cl (95/135) 25 KBS 60 DU’s 25 MB Sit-ups.
Oct 24/25.
Strength: DL 5-5-5-5-5. WOD: 16 min EMOM MIN 1-4: 35 DU’s + 5 Ring Dips MIN 5-8: 8 DB Sn + 6 HSPU MIN 9-12: 5 Strict Pull-ups + 35 DU’s MIN 13-16: 6 HSPU + 8 DB Sn.
Oct 23/25.
Strength: Sq Cleans 2 reps > 10 min EMOM. WOD: 4 Rounds 5 Wall Walks 400m Run 25 KBS.
Oct 22/25.
Strength: Dips/Core 10 min EMOM: Odd- 4 strict dips + 6 kipping dips Even- 35 sec Hollow Hold. WOD: 21-15-9-9 Thrusters (65/95) Bar Over Burpees.