workouts

MONDAY: API Test – Wall Balls, Hang Cleans, Box Jumps, Push Press & BurpeesTUESDAY: Neurological and Core Test & “Annie” – Double-Unders & Sit UpsWEDNESDAY: …

WOD 5 Rds for time:400 m Run30 Slam Balls20 Med Ball OH Forward Lunges10 Pull-Ups

Skill / Strength / Work-Up Movement Prep: Knees to Elbow & Wall Balls WOD 8 min AMRAP4-6-8-4-6-8- – –Knees to elbowWall Balls (20/14) Finisher 6 …

Skill / Strength / Work-Up 8 min EMOM:40 On / :20 Transition1) Deadhang2) Ring/Stable bar support WOD 12 min AMRAP30 Double-Unders20 Sit Ups10 Deadlift (185/135)

Skill / Strength / Work-Up 20 min E2MOMx3 rep Front Squat*Building WOD 5k Bike OR 2k Row * 10 min time cap

Skill / Strength / Work-Up Movement Prep: Burpee Box Jump Overs, Hang Clean-&-Push Press WOD 15 min EMOM for total reps:1) Burpee Box Jump Overs …

Skill / Strength / Work-Up Handstand Progressions: Handstand Kick-Up to Freestanding Handstand WOD “Helen”3 Rds for Time:400 m Run21 A. KB Swings (53/35)12 Pull-Ups *16 …

MONDAY: Handstand Practice, Running, A. KB Swings & Pull-UpsTUESDAY: Burpee Box Jump Overs, Hang Clean-to-Push Press & BikingWEDNESDAY: Front Squats & Biking/RowingTHURSDAY: Deadhangs, Dip Support …

WOD 3 Rds for Reps:7 min AMRAP200 m Run7 Pull-Ups14 A. KB Swings21 Double-Unders3 min REST *After rest start at top of workout each time

Skill / Strength / Work-Up Movement Prep: Wall Balls, Sumo DL High Pulls, Box Jumps, Push Press & Calorie Row WOD “Fight Gone Bad”3 Rds …