May 29th WOD

Warm Up (2 rounds)

10 Pull Ups

10 Dips

10 Broom stick Deads

10 Over head Squats

Core Planks

4,3,2,1 mins with 1 min rest between Sets

5 Rounds

5 Pull Ups

7 Burpees

10 Push Ups

800 m Run/Row/Bike

"Good Enough isn't Good Enough"

May 21 - WOD

*Part 1* (2 rounds )* 15 OverHead Stick Squats, 15 Broom Stick Deadlifts, 20 Jumping Jacks, 10 Push Ups, 5 Pull Ups

*Part 2* - Core exercise of your choice 8 Rounds - 70:20

*Part 3* - 5 Rounds

1. 50ft Sled Drag - Immediately after travelling 50ft drop handles and sprint another 50ft - (100% intensity)

2. 7 Tire Flips

3. 15 Incline Pushups (lean onto bench)

4. 1 Minute Plank

*Part 4* - Down the rack bicep curls (7 reps, then go down by 5 pounds until you cannot lift anymore)

Cool Down

Brothers, what we do in life... echoes in eternity.

Strength and Honor

May 18th WOD

Part 1 (2 rounds )

10 Over Head Air Squats

10 Back Extensions

10 Pull Ups

10 Broom Stick Deadlifts

                                                                        Part 2 Core

50 Sit Ups

10 Knees to Elbows (or mtn climbers)

40 Sit Ups

10 Knees to Elbows

30 Sit Ups

10 Knees to Elbows

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

5 Rounds

15 Push Ups 

25 wall Balls

800 m Run 

or

1600 m Bike, Row (this isn't a rest period no sitting on bikes)

Cool Down

May 13th WOD

Warm Up  (2 rounds)

10 Over Head Squats

10 Back Extensions

10 Push Ups

50 Skipping Rotations

Tabata Planks

60 : 20 Sec

5 Rounds

10 Pull Ups

20 Kettle Bell Swings

10 Deadlifts

20 Push Ups

WOD May 5th

Warm Up (2 sets)

10 Over Head Squats

10 Broom Stick deads

25 Arm Rotations

20 Back Extensions

Tabata Core

Choose a difficult  Exercise 

60 : 20 

4 Sets (helmet and gloves)

5 Tire Flips (just like a deadlift

7 sandbag Thrusters (pick up from groud and then press overhead)

10 Push Ups

50 foot sled drag forward (135lbs)

50 foot sled drag Backward

Cool Down and static stretching

WOD May 2nd

Warm Up (2 Rounds)

50 skipping rotations

10 Back Extensions

10 Over Head Squats

10 Broom Stick Deads

Core

3 Sets 

Max Planks Time (to failure)

5 Sets

20 Weighted Step Ups (>45lbs)

20 Weighted  Front Squats  (>45lbs)

10 Chin Ups (palms facing in)

10 Narrow Push Ups

Max Dips

cool down

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent"