Monday, July 31, 2017

Monday 7/31/2017 WOD

 Warm-up:
Shoulder openers
Wrist Stretches

Strength - Front Squat:
10 Min EMOM @ 65-70%

WOD - 10 Min AMRAP:
10 OH Squat 75/55
10 Box Jumps
10 Pull ups


Sunday, July 23, 2017

Monday 7/24/2017 WOD

Strength - Back Squat
Warm-up: 
10/8/6 Back Squat
10 Hamstring curls
5 Army crawls
Then...
20 rep max effort

WOD - 7 Rounds of 7:
Push ups
Squats
Sit ups
Burpees
Lunges (L+R=1)
Russian Twists (L+R=1)
Dips

August 5 beach Workout Wingaersheek Beach !


Monday, July 10, 2017

Monday 7/10/2017 WOD

Warm up - 3 Rounds:
20 Cal row
20 Push ups
20 air Squats

Strength - Front Squat:
5 reps at 75%
3 reps at 80%
1 rep at 85%
3 reps at 80%
5 reps at 75%

WOD - 3 Rounds:
8/side Heavy weight walking lunges
10 later box jumps with Squat
12 Descend box jumps with squats
14 Burpees

Sunday, July 2, 2017

Monday 7/03/2017 WOD and Schedule for Tuesday

FC will be closed on Tuesday to Celebrate the 4th of July with family and Friends! Enjoy your day off!

Monday WOD:

Skill - Double Under Practice

Strength - OH Press:
5 Sets of 5 reps at 75%
5 sets of 15/side Band rotations
5 sets of 10 Band chin pulls

WOD - 15 min AMRAP:
10 Double-unders
15 KB swings
20 OH Walking lunges
200m Row/Run