Category: Workouts

WOD

“Emily”
10 RFT:
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 Meter Sprint

2 minute REST

Skill / Strength / Work-Up

Bar Muscle-Up Progression/Practice

WOD

10 min AMRAP
20 A. KB Swings
5 Bar Muscle-Ups
200 m Run

Skill / Strength / Work-Up

9 min EMOM (w/ same weight)
3 Rds – x2 Strict Press
3 Rds – x4 Push Press
3 Rds – x6 Push Jerk

WOD

12 min AMRAP
5 Renegade Rows
10 Weighted Suitcase Step-Ups

Skill / Strength / Work-Up

Clean & Jerk / Snatch Technique Drill

WOD

5 RFT:
6 Pull-Ups
6 Clean & Jerk
6 Snatch

*12 min time cap

Skill / Strength / Work-Up

Run warm-up

WOD

5k Run

*35 min time cap

Skill / Strength / Work-Up

Front Squat Focus and Work-Up

WOD

15 min AMRAP
10 Front Squats
20 Push-Ups
1,000 m Bike

Finisher

Partner work

MONDAY: Front Squats, Push-Ups & Biking
TUESDAY: Running
WEDNESDAY: Pull-Ups, Clean & Jerk and Snatches
THURSDAY: Strict Press, Push Press, Push Jerk, Renegade Row & Weighted Step-Ups
FRIDAY: Bar Muscle-Ups, A. KB Swings & Running
SATURDAY: “Emily” – Double-Unders, Pull-Ups, Air Squats & Running
SUNDAY: Open Gym

WOD

“Tommy Mac”
2 Rds for Time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

Skill / Strength / Work-Up

Movement Prep

WOD

20 min AMRAP
1000 m Bike
20 Wall Balls
10 Pull-Ups

Skill / Strength / Work-Up4

Handstand Progression (up to Freestanding Handstands)

WOD

9 min AMRAP
2 Wall Walks
10 Box Jumps