workouts

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP15 R. KB Swings15 Push-Ups15 Calorie Row Finisher Mobility

Skill / Strength / Work-Up Ring Muscle-Up Progression/Practice WOD 4 RFT:20 Wall Balls5 Ring Muscle-Ups *10 min time cap

Skill / Strength / Work-Up Pistol Progression/Prep WOD 15 min EMOM5 Pull-Ups10 Alt. Pistols15 Sit-Ups

Skill / Strength / Work-Up 5 Rds-5 GHD Back Extensions‘X’ GHD Sit-Ups8 DB Bent Over Rows WOD 5 RFT:6 Clean & Jerk6 Bar-Facing Burpees *10 ...

Skill / Strength / Work-Up Handstand Progressions (There will be options for all strength/skill levels) WOD For Time:9-8-7-6-5-4-3-2-1Handstand Push-Ups1-2-3-4-5-6-7-8-9Deadlifts *7 min time cap

MONDAY: Free-Standing Handstands, Handstand Push-Ups & DeadliftsTUESDAY: GHD Back Extensions, GHD Sit-Ups, Bent Over DB Rows, Clean & Jerk, & Bar-Facing BurpeesWEDNESDAY: Pull-Ups, Pistols & ...

Skill / Strength / Work-Up 8 Rds – BuildingEvery 2 minutesx4 Shoulder-to-Overhead WOD Tabata:Push-Ups 1 min REST Tabata:Alt. Fwd Lunges 1 min REST Tabata:Sit-Ups

Skill / Strength / Work-Up Deadlift Work-Up WOD 12 min AMRAP3 Deadlifts6 Dips3 Deadlifts33 Double-Unders

Skill / Strength / Work-Up Rope Climb Progression + Overhead Squat Prep and Work-Up WOD 20 min AMRAP10 Overhead Squats1 Rope Climb400 m Run

Skill / Strength / Work-Up Handstand Push-Up Progression *Reminder – there will be skill/strength work for all ability levels!! WOD 16 min EMOM1) 5 Renegade ...