Author: James Jeffers

Skill / Strength / Work-Up

Hang Clean & Shoulder-To-Overhead Cycling

WOD

15 min AMRAP
100 m Farmer Carry
10 DB Hang Clean & Shoulder-to-Overhead
20 Sit-Ups

Finisher

Scratch Test Mobility Work

Skill / Strength / Work-Up

Bench Press
5 sets x 4 reps (@ heaviest weight built to in last week’s 5-rep sets)

WOD

10 min AMRAP
10 Deadlifts
10 Double-Unders
10 DL
20 Double-Unders
10 DL
30 Double-Unders
*Add 10 Double-Unders each round

Skill / Strength / Work-Up

Front Lever Strength Work

WOD

For Time:
2-4-6-8-10-12-10-8-6-4-2
Burpees
Wall Balls

MONDAY: Front Levers, Burpees & Wall Balls
TUESDAY: Bench Press, Deadlifts & Double-Unders
WEDNESDAY: Running, Pull-Ups, Push-Ups & Air Squats
THURSDAY: Farmer Carry, DB Hang Cleans, DB Shoulder to Overhead , Sit-Ups & Scratch Test Mobility
FRIDAY: Running, Bench Dips, & Back Squats
SATURDAY: “Rankel” – Deadlifts, Burpee Pull-Ups, A. KB Swings & Running
SUNDAY: Open Gym

WOD

MR24 Memorial Workout! Can’t wait to see you there!

Skill / Strength / Work-Up

TTB Progression & Double-Under Warm-Up

WOD

4 Rds
5 min to Complete:
25 Double-Unders
15 DB Snatches (L)
25 Double-Unders
15 DB Snatches (R)
10 Toes-to-Bar

Skill / Strength / Work-Up

Bench Press
Build to Heavy 5-rep set

WOD

15 min AMRAP
500 m Bike
1 Rope Climb
15 RKB Swings

Skill / Strength / Work-Up

Back Squat Build Up + Run Specific Warm-Up

WOD

20 min AMRAP
400 m Run
20 Sit-Ups
20 Back Squats

Finisher

Hip Mobility

MONDAY: Ring Muscle Up Transitions, Dips & Cleans
TUESDAY: Running, Sit Ups & Back Squats
WEDNESDAY: Bench Press, Biking, Rope Climbs & KB Swings
THURSDAY: Handstand Push-Ups, Running, Strict Pull-Ups, Hand Release Push-Ups & Alt. Lunges
FRIDAY: Double-Unders, DB Snatches & Toes-to-Bar
SATURDAY: MR24 Memorial Workout!
SUNDAY: Open Gym