Category: Workouts

Skill / Strength / Work-Up

Handstand Holds

WOD

4 Rounds-
4 min to complete:
25 R. KB Swings
10 Burpee Box Jump Overs

Skill / Strength / Work-Up

Extended Lower-Body/Run Prep & Squat Work-Up

WOD

20 min AMRAP
400 m Run
10 Ring/Bar Rows
20 Back Squats

MONDAY: Running, Ring/Bar Rows & Back Squats
TUESDAY: Handstand Holds, R. KB Swings & Burpee-Box-Jump-Overs
WEDNESDAY: Dips, Bottom of Squat Holds (OHS), BB Floor Press, Sit-Ups & Single Unders
THURSDAY: Quarter Finals WOD
FRIDAY: Quarter Finals WOD
SATURDAY: Quarter Finals WOD
SUNDAY: Open Gym

WOD

“Rankel”
20 min AMRAP
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 A. KB Swings (70/53)
200 m Run

Skill / Strength / Work-Up

Movement Prep & Pre-WOD Mobility

WOD

7 Rounds For Time:
200 m Run
10 Bench Dips
15 Back Squats

*25 min time cap

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!