workouts

MONDAY: Front Levers, Rowing & Toes-to-BarTUESDAY: “18.5” – Thrusters & Chest-to-Bar Pull-Ups, GHD Sit-Ups & DB/KB HoldsWEDNESDAY: Single Unders, R. KB Swings, KB Cleans & ...

WOD “DT”5 RFT:12 Deadlifts (155/105)9 Hang Power Cleans6 Push Jerks *15 min time cap

Skill / Strength / Work-Up Bar Muscle-Up Progression/Training WOD For time:50-40-30-20-10Double-UndersRussian KB Swings *11 min time cap

Skill / Strength / Work-Up Movement Prep WOD “15.5”For Time-27-21-15-9Calorie RowThrusters (95/65) *20 min time cap Finisher 5 sec Plank Walk (R) + 5 sec ...

Skill / Strength / Work-Up 10 min EMOMx3-reps Overhead Squats (from rack) WOD 5 RFT:5 Snatches5 Burpee Pull-Ups *8 min time cap

CHRISTMAS DAY! GYM CLOSED!!

MONDAY: Christmas Day! GYM CLOSED!TUESDAY: Overhead Squats, Snatches, & Burpee Pull-UpsWEDNESDAY: Back Lever, Biking, Renegade Row-to-Devil’s Press-to-Weighted Step-UpTHURSDAY: Rowing, Thrusters, Plank Walks & Squat WalksFRIDAY: ...

WOD 12 Days of Fitmas:1 Sumo DL High Pull2 Thrusters3 Push-Ups4 Sit Ups5 Front Squats6 Shoulder to Overhead7 Burpees8 Box Jumps9 Hang Snatches10 Overhead Squats11 ...

Skill / Strength / Work-Up Work up to weight for Deadlift (90% of 1RM) WOD 6 Rds-2:30 to complete:2 Deadlifts (90% 1RM)4 Toes-to-Bar8 Burpees

Skill / Strength / Work-Up Build to a heavy Birdie Complex-1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat Finisher ...