Saturday

Saturday

Saturday’s Work A. 1¼ Front Squat, 3-5 reps; rest 2:00 x5 . Partner WOD! AMRAP 20:00 40 Wallball Shots 20 Alternating DB Snatches @50/35# 40 Wallball Partner Situps 20 Lateral Partner...
Friday

Friday

Friday’s Work A. EMOM 10: ODD— 1 Power Snatch EVEN— :30 Max Ring Dips . AMRAP 9:00 6 Push Jerks @155/105# 9 Russian KB Swings @1/1.5 pood 12 Box Jumps 30/24” . . . The Grind 20-15-10-5 Deadlifts @115/75# Burpees over Bar . Cash Out: Max Plank...
Thursday

Thursday

Thursday’s Work NFT Day! A1. KB Cossack Squats, 8-10 alternating reps; rest :30 x3 A2. Seated Good Mornings, 8-10 reps; rest :30 x3 A3. KB Arm Bars, 5 reps/arm; rest :30 x3 (https://www.youtube.com/watch?v=CSJufb9LaZw) . B1. SA KB Sotts Press, 3-4/side; rest :30...
Wednesday

Wednesday

Wednesday’s Work A. Strict Press 1.1.1 rest :10/rest 1:00 x3 B. Push Press—work up to a 3RM in less than 5 sets . 3 Sets: :30 Toes to Bar :30 Hand Release Pushups :30 Max Effort ABike Rest 1:30 . . . The Grind 4 Rounds: Run 400m 20 Box Jumps @24/20” 20 Ball...
Tuesday

Tuesday

A few announcements! Now that the Open is in it’s final hours you should all know the fun is just beginning! We have a few immediate things on our horizon to look forward to… The first being a SCF Family baby shower for Head Coach Cat on April 15th! Yes,...