workouts

MONDAY: Pistols, Sumo DL High-Pull, Calorie Ski, GHD Sit-Ups & Box JumpsTUESDAY: Bench Press & “14.1” – Double Unders & SnatchesWEDNESDAY: Straddle to Handstand & ...

WOD “Tillman”7 Rds For Time:7 Deadlifts (315/205)200 m Sprint15 Pull-Ups:45 REST

Skill / Strength / Work-Up Hip Activation and Warm-Up WOD “19.1”15 min AMRAP19 Wall Balls (20/14)19 Calorie Row Finisher Tabata- Sit-Ups

Skill / Strength / Work-Up Grip Strength Work WOD 12 min AMRAP2 Burpee Box Jump Overs20 Double-Unders4 BBJO20 Double-Unders6 BBJO20 Double-Unders8 BBJO20 Double-Unders…+2 BBJO each ...

Skill / Strength / Work-Up Chest-to-Bar Progression and Warm-Up WOD 4 Rds-2 min to Complete:10/8 Calorie BikeMax Chest-to-Bar Pull-Ups2 min REST Finisher Shoulder Mobility

Skill / Strength / Work-Up RMU/Dip Prep and Build to Clean Weight WOD 13 min EMOM3 Cleans + 3 Dips [Rx+ = RMU]

Skill / Strength / Work-Up Muscle Activation and Prep Movement Patterns WOD “CrossFit Total”1 RM:Back SquatStrict PressDeadlift

MONDAY: Back Squat, Strict Press & DeadliftTUESDAY: Cleans & RMU/DipsWEDNESDAY: Biking & Chest-to-Bar Pull-UpsTHURSDAY: Grip Strength Work, Burpee Box Jump Overs & Double-UndersFRIDAY: “19.1” – ...

WOD “21 Guns”21 min AMRAP400 meter Run21 Push-Ups21 Box Jumps (24″/20″)15 Burpees9 Pull-Ups

Skill / Strength / Work-Up Movement Prep WOD Make-Up Testing for Upper/Lower Endurance OR Deadlift OR 21 min EMOM1) 15/10 Calorie Bike2) :20 L-sit Hold3) ...