Category: Workouts

Skill/Strength:

Warm up back squat & HRPU, review foot pull

WOD:

20 min amrap

400 m Run

15 Backsquat 50% bodywt (from rack)

15 Hand release push ups

Skill/Strength:

Choose 1 of 3
10 minutes EMOM

1) pull up negative 15-20 sec

2) 3+ strict pull ups/banded 

3) 5+kipping/butterfly

WOD:

2k row or ski/5k bike for time.  EMOM ascending burpees

Skill/Strength:

Review movements

WOD:

50 Wall balls

50 Single arm DB OHS

50 Russian KB swings

50 KB DL

Preview of workouts for the week of 9/13/2021

Monday 9/13: Wall balls, Single arm DB OHS, Russian KB swings, and KB D

Tuesday 9/14: Row or ski/bike for time and EMOM ascending burpees

Wednesday 9/15: Amrap, Run, Backsquat, and Hand release push ups

Thursday 9/16: Clean and jerks for time and cap

Friday 9/17: EMOM, dubs, TTB, Renegade Rows

*WODs are subject to change

WOD:

2 towers (95/65) you go I go

Each has own barbell, run together

8 rounds 

4 push ups

6 hang snatch

400m run

9 rounds

Skill/Strength:

Dip progression review & 15 min work up to heavy 3 front squat

WOD:

10 min AMRAP

8 Dips

12 Front Squats 115/85

(from ground)

Skill/Strength:

Bar Muscle Up progressions – 15 min

WOD:

18 min EMOM 45 sec work

Dubs

Hanging straight leg raises

KB DL 70/53

Skill/Strength:

10 min EMOM

2 heavy Snatches, can be single drops

WOD:

15 min AMRAP

15 Cal bike/row

15 Hang Snatch 95/65

15 Box Jumps 24/20

Skill/Strength:

Choose 1 of 3
10 minutes EMOM

1) pull up negative about 15 sec

2) 3-5 strict pull ups/banded 

3) 2-3 wtd same wt

WOD:

21-15-9 Wall ball 20/14

Pull up

WOD:

Partner WOD (Split runs 400 each, other work split as desired)

2 rounds

800m run 

100 squats

800m run

60 push ups

800m run 

40 burpees