workouts

MONDAY: Rowing & Wall BallsTUESDAY: Bar Muscle Ups, Burpee Box Jump Overs & Hang CleansWEDNESDAY: Back Squats, Overhead Squats, Double-Unders & Alt. LungesTHURSDAY: Pull-Ups, Sit-Ups, ...

WOD “Tommy V”For time:21 Thrusters (115/75)12 Rope Climbs (15 ft)15 Thrusters9 Rope Climbs9 Thrusters6 Rope Climbs

Skill / Strength / Work-Up 10 min EMOMPerform ‘X’ Ring Muscle Ups (or movement substitution) WOD 4 RFT:300 m Bike10 Burpees10 Sit-Ups *12 min time ...

Skill / Strength / Work-Up Shoulder to Overhead & Deadlift Cycling WOD “13.2”10 min AMRAP5 Shoulder-to-Overhead (115/75)10 Deadlift15 Box Jumps (24″/20″) Finisher Tabata Push-Ups

Skill / Strength / Work-Up Squat Clean Progression & Thruster Work-Up WOD 30 Squat Clean Thrusters *7 min time cap Finisher Back Mobility

Skill / Strength / Work-Up Movement Prep WOD 30 min AMRAP800 m Row20 Weighted Sit-Ups2x Farmer Carry Loop (Around class rigs)

Skill / Strength / Work-Up Movement Prep WOD On a 15:00 clockMin 0-5: 1,000 m RowMin 5-10: 1-rep Max Overhead SquatMin 10-15: Max TTB Scores= ...

MONDAY: Rowing, Overhead Squat & Toes-to-BarTUESDAY: Rowing, Weighted Sit-Ups & Farmer CarryWEDNESDAY: Squat Cleans Thrusters & Back MobilityTHURSDAY: Shoulder-to-Overhead, Deadlift & Box JumpsFRIDAY: Ring Muscle ...

WOD “JT”For time:21-15-9Handstand Push-UpsRing DipsPush-Ups

Skill / Strength / Work-Up 8 min EMOM4 Rds – 4 Alt. Rev OH Lunge4 Rds – 8 Overhead Squats WOD 1 min each for ...