Workouts

Skill / Strength / Work-Up 10 min EMOMx2 Squat Cleans WOD “Grettel”10 RFT:3 Clean & Jerk (135/95#)3 Bar-Over Burpe…

Skill / Strength / Work-Up Pistol Progression & Prep WOD 6 Rds3 min to complete:20 Alt. 1-Arm R. KB Swings10 Alt. Pistol Squat…

Skill / Strength / Work-Up Lat Strength Building3-5 Sets of 5 repsChoose From:– PVC Press Downs– Hanging Press Downs&#…

Skill / Strength / Work-Up Wide Grip Bench PressBuild to Heavy 3-rep set WOD 5 RFT:40 Box Step Ups5 Snatches *15 min time cap…

Skill / Strength / Work-Up Deadlift Build and Rope Climb Prep WOD For Time w/ a Partner:50 Deadlifts (225/155#)3 Rope Climbs50/30 …

MONDAY: Deadlift, Rope Climb, Rowing & Sit-upsTUESDAY: Bench Press, Box Step-Ups & SnatchWEDNESDAY: Lat Press Down Strengt…

WOD “The Lyon”5 Rds – Each for time and for total time7 Squat Cleans (165/110#)7 Shoulder-to-Overhead7 Burpee Ch…

Skill / Strength / Work-Up Turkish Get-Ups1-Rep Max on each side WOD 8 min AMRAP‘X’ KB Movement (Movement and Reps det…

Skill / Strength / Work-Up Extended Warm-Up & Movement Prep WOD For Time:50 Box Step-UpsThen…3 Rds:6 Push-ups12 Sit-UpsT…