workouts

Skill/Strength: 10 min EMOM 25s support hold 5 dips 3 MU’s (If they have 1 strict they can kip) WOD: 4RFT 10 Bar over burpees …

Skill/Strength: Work up in weight, and additional front rack mobility WOD: 9-15-21 Thruster 95/65 Cal bike/row

Skill/Strength: 2×15 Backsquats at sqt end test, if not at that level challenging weight for 15 WOD: “Nicole” 20min AMRAP 400m run Max pull ups

Skill/Strength: Bottom of squat hold, 4 min 4×5 (5311) OHS with PVC, or BB, depending on your ability.  Move closer to wall WOD: 5 rounds …

Skill/Strength:Cycling box jumps, and push pressWOD: EMOM BJ  PP Burpee 4 rounds goal reps needed+3

Preview of workouts for the week of 7/19/2021 Monday 7/19: EMOM BJ, PP Burpee 4 rounds goal reps needed+3 Tuesday 7/20: 5 rounds: 3 min …

Skills/Strength:Snatch and DU progressions WOD: 10 min AMRAP 30 Double Under 10 Snatch 115/75

Skill/Strength:Bottom of squat hold, 3 min 5×5 (5311) OHS with PVC, or BB, depending on your ability. Move closer to wallWOD:For time 10-9-8-7-6-5-4-3-2-1 Pull ups Air …

Skill /Strength:10 min EMOM 20s support hold 4 dips 2 MU’s (If they have 1 strict they can kip) Workout:4RFT 400m run/row or 1k bike  …

Skill/Strength: 2×12 Back squats at sqt end test, if not at that level challenging weight for 12 Workout: 15-10-5 TTB Russian KB Swings 70/53