Ruck Workout
4:30pm Open Box 6:30pm Ruck workouts
ruck
Ruck Workout
-Open Gym 4:30-6:30pm -Boxing @6:30pm-7:15pm -Ruck Workouts @7:30pm
Molon Labe CrossFit
-Open Gym 4:30-6:30pm -Boxing @6:30pm-7:15pm -Ruck Workouts @7:30pm
Molon Labe CrossFit
4:40 pm – 6:30 pm OPEN GYM 6:30 pm – 7:15 pm CARDIO BOXING 7:30 pm – ?:?? pm RUCK WORKOUTS
CrossFit
-Open Gym 430 – 630pm -Boxing 630pm -Ruck Workouts 730pm
Molon Labe CrossFit
-Open Gym 4:30-6:30pm -Boxing @6:30pm-7:15pm -Ruck Workouts @7:30pm
Monday Workout Macedonia
Dynamic Warm-up Strength/Speed: Shoulder Press from rack. Warm up then complete 10 Sets of 2 reps (1st 5 sets are working up in weight to 50% 1RM Press) Last 5 sets of 2 are at that 50% load. -1 Strict press -1 Push/Split jerk BETWEEN sets: Shoulder mobility drill against wall. WOD AMRAP 10 Minutes …
Team Workout Saturday
Team WOD 1 Teams of 2 8 Minutes of -1 Snatch @75/55 -1 Rope ascent @15’ -1 Man maker -2 Snatch @75/55 -2 Rope ascent @15’ -2 Man makers -3 Snatch @75/55 -3 Rope ascent @15’ -3 Man makers Keep adding 1 rep until the 10 minutes are up. Athletes will switch work/rest as needed. …
CrossFit – Molon Labe
5:30pm Open Gym 7:30pm RUCK WORKOUTS
