workouts

Skill / Strength / Work-Up 5 Rds-‘X’ GHD Hip Extensions‘X’ GHD Sit-Ups10 Dbl DB Curls WOD 21-15-9ThrusterCal. Bike *10 min time cap

MONDAY: GHD Hip Extension, GHD Sit-Up, DB Curls, Thrusters & BikingTUESDAY: Handstand Push Ups, Renegade Rows & R. KB SwingsWEDNESDAY: Overhead Squats, Rope Climbs & ...

Skill / Strength / Work-Up Handstand Progression (Free-standing) WOD 15 min AMRAP5 Handstand Push-Ups30 Double-Unders1,000 m Bike

Skill / Strength / Work-up Bar Muscle-Up Progression/Prep WOD Open Workout 16.37 min AMRAP10 Power Snatches (75/55)3 Bar Muscle-Ups Finisher T-spine Mobility

Skill / Strength / Work-Up 10 min EMOMx3 Deadlifts (unbroken) WOD 4 RFT:10 Burpees-to-Target10 Hang Cleans *8 min time cap

Skill / Strength / Work-Up Movement Prep WOD 24 min EMOM for total reps as a team[:40 ON / :20 OFF]1) Calorie Ski2) Heavy Jump ...

MONDAY: Box Step Ups, Toes-to-Bar, Running & Hollow HoldsTUESDAY: Team WOD – Skiing, Heavy Jump Rope, Rowing, A. KB Swings, Biking & Sit-Ups WEDNESDAY: Deadlifts, ...

Skill / Strength / Work-Up Toe-to-Bar Progression/Prep WOD 5 RFT:30 Box Step-Ups (20″)10 Toes-to-Bar200 m Run *18 min time cap Finisher Tabata Hollow Holds

WOD “White”5 Rds for Time:3 Rope Climbs (15′)10 Toes-to-Bar21 Overhead Walking Lunges (45/35 Plate)400 m Run

Skill / Strength / Work-Up Movement Prep WOD *Make Up Testing* OR 15 min AMRAP2 Squat Cleans10 Push-Ups20 Crossovers