WOD

Deck of Cards, for cardiac output. 30 minutes, steady state cardio.

Rotating EMOM

A full body grinder, using just your body weight, NOT for time. Don’t miss it.

Two WOD Tuesday One you have a hint about, and one you don’t. Show up and join the party.

AMRAP in 16 minutes of 3 Sumo deadlift (1x BW) or 50% or 1RM 6 DB Floor Press 9 DB Goblet squat 12 DB weighted situp 500M run or 300 single unders at 8:00 and resume Sneak Peek for the week: Tuesday: DB Snatch & burpees, fast and furious Wednesday: Horiz ring rows, ring dips...

Max effort row sprints plus ab/core and inverted work. If you missed “Squats All Day” on Thursday, you can choose to do it today instead. Be there.

Heavy squats. You pick front, back or overhead and we pick the rep scheme. Skill option available also.

DB neutral grip bench press followed by a Heavy Annie Mile.

Front squats and push presses, fast and furious.