workouts

MONDAY: Hanging Straight Leg Raises, GHD Good Mornings, Wall Walks & Squat CleansTUESDAY: Deadlifts, Farmer Carry, Renegade Rows & Devil’s PressWEDNESDAY: Handstand Walks, Rope Climbs ...

Skill / Strength / Work-Up “Jack”20 min AMRAP10 Push Press (115/85)10 A. KB Swings (53/35)10 Box Jumps (24″/20″) Finisher5 min MobilityShoulders & Back

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP2 Rope Climbs10 DB Hang to Overhead (DB Pair)1000 m Bike

Skill / Strength / Work-Up Movement Prep WOD 5 RFT:2 Deadlift (80% of 1RM)10 Ring Push-Ups20 Air Squats *8 min time cap Finisher Death by ...

Skill / Strength / Work-Up Movement Prep WOD For time: 3 Rds25 Double-Unders5 Power Cleans 2 Rds-25 Double-Unders5 Squat Cleans 1 Rd-25 Double-Unders5 Clean & ...

Skill / Strength / Work-Up Ring Muscle-Up Progression & Prep WOD 4 RFT:5 Ring Muscle-Ups40 Unbroken Single-Unders *10 min time cap Cool Down Calf Smash ...

Skill / Strength / Work-Up Build to 2-rep Max Strict Press WOD 15 min AMRAP5 Strict Press (50% of BW) [From rack]10 Front Squats200 m ...

MONDAY: Strict Press, Front Squat & RowingTUESDAY: Ring Muscle Up & Single-UndersWEDNESDAY: Double-Unders, Cleans (Power & Squat) and Clean & JerksTHURSDAY: Deadlifts, Ring Push-Ups, Air ...

WOD “Chad”For time:1,000 Box Step-Ups (20″) *Wear ruck pack (45/35)**REMINDER – the original workout calls for the ruck pack (aka – weighted back pack), but ...

Skill / Strength / Work-Up 8 min EMOM1) :40 Weighted Wall Sit2) :40 Hanging L-Sit WOD 12 min AMRAP10/8 Cal. Bike10 Burpees-to-Target5 Snatches