FUNday

Partner WOD

 20 Rounds for Time:

  10 Wallballs 

  10 Thrusters (1arm KB 53/35)

  20 Russian Twist 

  10cal ROW/SKi

  10 Pull-UPs

Partners rotate after each movement 

Thursday

Shoulder Press 5-5-5 reps
Push Press 3-3-3 reps
Push Jerk 1-1-1 reps

A Powerful Lesson in Resilience from QB Jalen Hurts 

Wednesday

EMOM for 20min Complete:

 20 Squats 

 15 Push-UPs

 20 Lunges

 15 Ring Rows

 :30 Plank

Tuesday

AMRAP in 20min of:

 20 single-under crossovers

 10 burpee pull-ups

 12 GHD sit-ups

Goal: Conditioning + pulling endurance.

Monday

7 Rounds for TIME of: 

 7 Deadlifts 

 7 Hang Power Cleans 

 7 Front Squats 

RX= 155/105

FUNday

AMRAP in 21min of:

 10 Pull-UPs

 20 Box Jumps

 20m Bear Crawl

 4 Shuttle RUNS

KStar 10min Morning Routine

Thursday

10 ROUNDS FOR TIME:

 7 HANG POWER SNATCH*

 7 BAR FACING BURPEES

*RX= 75/55

Joe Thomas NFL HOF Class of 2023

Thomas was as dependable as anyone who has played the game. He started all 167 games he suited up for and, even more impressive, was on the field for every offensive snap. The total of 10,363 is considered an NFL record.