Workouts

Skill / Strength / Work-Up Wall Walk Progression and Prep WOD 13 min AMRAP20 R. KB Swings20 Sit-Ups2 Wall Walks Finisher In remain…

Skill / Strength / Work-Up 10 min EMOM:x2 Thrusters WOD 3 RFT:15/11 Calorie Bike11 Bar Facing Burpees *8 min time cap…

Skill / Strength / Work-Up Turkish Get Up Progression and Work-Up WOD 15 min AMRAP30 Double-Unders10 Weighted Alt. Reverse Lunges2…

Skill / Strength / Work-Up 6 Rds-Every 2 minutesx3 Deadlifts – Build each round WOD 4 Rds-Every 5 min400 m Run *Previously d…

Skill / Strength / Work-Up 4 Rds-3 min to complete500 m Bike10 Hang Snatch (95/65)Max Bar-Muscle Ups 3 min REST…

MONDAY: Biking, Hang Snatch & Bar Muscle-UpsTUESDAY: Deadlift & RunningWEDNESDAY: Double-Unders, Weighted Lunges, Turkish …

WOD “Small” w/ a partner3 Rds for Time:1000 m Row50 Burpees50 Box Jumps (24/20″)800 m Run…

Skill / Strength / Work-Up Push Pressx2 reps – Building to heavy set WOD 4 min AMRAP8 Overhead Squats8 Toes-to-Bar 2 min RES…

Skill / Strength / Work-Up Bar Muscle-Up Progression/Prep WOD “19.4”For Total Time:3 Rds-10 Snatches (95/65)12 Bar-Fac…