workouts

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) ...

Skill / Strength / Work-Up Deadlift Test! WOD Make-Up Test for Upper/Lower Endurance OR Open Workout 12.17 min AMRAPBurpees-to-a-Target

Skill / Strength / Work-Up Movement Prep WOD “Jackie”For time:1000 m Row50 Thrusters (45/35)30 Pull-Ups *12 min time cap Finisher Tabata – Hollow Holds

Skill / Strength / Work-Up Front Lever Strength Building WOD 15 min AMRAP50 Double-Unders20 Box Jumps10 Weighted Sit-Ups

Skill / Strength / Work-Up Movement Prep WOD Upper/Lower Endurance TestFor time:*Movements, Reps and Weights determined by specific levels on Level MethodDeadliftPush Ups/DB Strict Press/Handstand ...

MONDAY: Upper/Lower Endurance Test! – Deadlift &Push-Ups/DB Strict Press/Handstand Push-UpsTUESDAY: Front Levers, Double-Unders, Box Jumps & Weighted Sit-UpsWEDNESDAY: Rowing, Thrusters, Pull-Ups & Hollow HoldsTHURSDAY: Deadlift ...

WOD “Wood”5 Rds For Time:400 m Run10 Burpee Box Jumps (24/20)10 Sumo DL High-Pull (95/65)10 Thrusters1 min REST

Skill / Strength / Work-Up 9 min EMOM (w/ same weight)3 Rds – 3 Strict Press3 Rds – 5 Push Press3 Rds – 7 Push ...

Skill / Strength / Work-Up Movement Prep WOD w/ a Partner24 min AMRAPP1 – Bike/Row/SkiP2- AMRAP10 Snatch Grip Deadlift (75/55)10 Hang Snatch10 Overhead Squats *Switch ...

Skill / Strength / Work-Up Handstand Walk Progressions WOD 5 Rds-3 min to complete:1 Rope Climb500 m Bike