workouts

Skill / Strength / Work-Up Arnold Curl & Press5 sets x 5 reps Banded Good Mornings5 sets x 10 reps WOD 4 Rds for Reps:4 ...

MONDAY: Curl & Press, Banded Good Mornings, Running & Burpee Box Jump OversTUESDAY: KB Test, Mobility & Plank HoldWEDNESDAY: Running Test & Front-Lever Strength BuildingTHURSDAY: ...

WOD “Emily”10 RFT:30 Double-Unders15 Pull-Ups30 Air Squats100 Meter Sprint 2 minute REST

Skill / Strength / Work-Up Bar Muscle-Up Progression/Practice WOD 10 min AMRAP20 A. KB Swings5 Bar Muscle-Ups200 m Run

Skill / Strength / Work-Up 9 min EMOM (w/ same weight)3 Rds – x2 Strict Press3 Rds – x4 Push Press3 Rds – x6 Push ...

Skill / Strength / Work-Up Clean & Jerk / Snatch Technique Drill WOD 5 RFT:6 Pull-Ups6 Clean & Jerk6 Snatch *12 min time cap

Skill / Strength / Work-Up Run warm-up WOD 5k Run *35 min time cap

Skill / Strength / Work-Up Front Squat Focus and Work-Up WOD 15 min AMRAP10 Front Squats20 Push-Ups1,000 m Bike Finisher Partner work

MONDAY: Front Squats, Push-Ups & BikingTUESDAY: RunningWEDNESDAY: Pull-Ups, Clean & Jerk and SnatchesTHURSDAY: Strict Press, Push Press, Push Jerk, Renegade Row & Weighted Step-UpsFRIDAY: Bar ...

WOD “Tommy Mac”2 Rds for Time:12 Burpees12 Thrusters (115/75)12 Burpees12 Power Snatches12 Burpees12 Push Jerks12 Burpees12 Hang Squat Cleans12 Burpees12 Overhead Squats