Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
2:00 Bike, Increasing Intensity every :30
+
Evolving Barbell or PVC Warm-Up:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
+ Squat Hold, Lunge, Spiderman, Pigeon
Strength
1 Power Clean + 1 Hang Squat Clean (15 Min to Build to a Heavy Set for the day)
Burn Strength
Every 2:00 X 6 Sets:
5 DB Deadlifts + 5 Double DB Swings + 5 DB Front Squats + 5 DB Push Presss
Workout
Every 4:00 X 4 Rounds:
15/12 Cal Echo Bike
5 Clean and Jerks (185/125)(135/95)
10 Over the Bar Burpees
Burn WOD
Every 4:00 X 4 Rounds:
1:00 Echo Bike
:30 Russian KBS
:30 Burpee Double Jump Overs
Bryan
