workouts

MONDAY: Front Squats, Thrusters & BikeTUESDAY: Strict Presses, Row & Shoulder-To-OverheadWEDNESDAY: Deadlifts, Push-Ups, Sit-Ups & Air SquatsTHURSDAY: Weighted Step-Ups & A. KB SwingsFRIDAY: Burpees, Wall …

HERO WOD “Rock” Three 5-min AMRAPS 10 Power Cleans (135/95)12 Burpees14 Box Jumps (24″/20″)20 Sit-UpsMax Distance RowRest 1-min after each AMRAP

WOD 8 RFT: 400 m Row/Run/Ski15 Hang Cleans (95/65)10 Shoulder-To-Overhead5 Burpees*40 min Time Cap

Skill / Work-Up Progressions and work up to workout weight:– Chest-To-Bar Pull-ups– Overhead Squats WOD 4 RFT: 10 Overhead Squats (95/65)10 Chest-To-Bar Pull-Ups*10 min Time …

Strength 10 min EMOM x3 Deadlifts*EMOM performed at same weight for all 10 min. Will have 10 min to work up in weight. WOD 12 …

Skill / Work-up Progressions and work up for Toes-To-Bar and Front Squats WOD 20 min AMRAP 400 m Row15 Front Squats (115/85)10 TTB

Skill Movement progressions for double-unders & snatches WOD Open workout 14.1:10 min AMRAP 30 Double-Unders15 Snatches (75/55)

Strength 10 min EMOM Perform 1 of the following:A) x10 Push-ups @ challenging heightB) x5 Strict Press (40% Bodyweight or greater)C) x3-7 Strict HSPU WOD …

MONDAY: Upper-body Push (Challenging version of push-up up to Strict HSPU) & RowingTUESDAY: Double-Unders & SnatchesWEDNESDAY: Rowing, Front Squats & Toes-To-BarTHURSDAY: Deadlifts, Single-Unders, R. KB …

WOD “Chalk Break”20:22 AMRAP20 DB Snatches (50/35)22 Box Jumps20 DB Front Squats22 Push Ups