workouts

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

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP1000 m Bike20 Wall Balls10 Pull-Ups

Skill / Strength / Work-Up4 Handstand Progression (up to Freestanding Handstands) WOD 9 min AMRAP2 Wall Walks10 Box Jumps

Skill / Strength / Work-Up Bench PressBuild to Heavy x2-rep WOD 5 Rds-3 min to complete:20 KB Hang Snatches30 Double-Unders

Skill / Strength / Work-Up Movement Prep WOD For time:“Two Towers” w/ a partner 8 Rds-4 Push Ups6 Hang SnatchesThen…400 m Run 9 Rds-3 Squat ...

MONDAY: “Two Towers” w/ a partner- Push-ups, Hang Snatches, Running, Squat Clean Thrusters, Sit-Ups, Hang Cleans, Strict Pull-Ups & DeadliftsTUESDAY: Bench Press, KB Hang Snatches ...

WOD “Tommy V”For Time:21 Thrusters (115/75)12 Rope Climbs (15′)15 Thrusters9 Rope Climbs9 Thrusters6 Rope Climbs

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP500 m Row10 Burpee Box Jump Overs Finisher/Cool-Down Mobility

Skill / Strength / Work-Up 12 min EMOM3 e/s DB Strict Press WOD 12 min AMRAP5 e/s Single DB Hang Squat Clean‘X’ Crossovers