workouts

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

Skill / Strength / Work-Up Handstand Push Up Progression WOD 5 RFT: 5 Highest Level of Bodyweigth Pressing (Ex. HSPU, Box Push Up)10 Deadlift *10 ...

MONDAY: Biking, Burpees, Box Jumps, Goblet Squats, Push Ups, Pull Ups, R. KB Swings, Sit Ups, Shuttle Runs, Wall BallsTUESDAY: Handstand Push Ups (Bodyweight Pressing) ...

WOD “Dee”4 Rds for Time:40 Air Squats30 Hand-Release Push-Ups20 Burpees400 m Run

Skill / Strength / Work-Up Pistol Progression/Prep & Deadlift Work-Up WOD 12 min AMRAP5 Pistols L5 Pistols R5 Deadlift:30 REST

Strength / Skill / Work-Up General Warm-Up WOD 30 min for DistanceWeighted Ruck/Run Finisher 4 min Max Burpees to Target

Skill / Strength / Work-Up 9 min EMOM (w/ Same weight)3 Rds – x2 Strict Press3 Rds – x4 Push Press3 Rds – x 6 ...

Skill / Strength / Work-Up Forward Roll/Somersault Progression/Practice WOD 5 RFT:200 m Run8 Toes-to-Bar16 KB Movements (Based on movement for KB Test level-up) *18 min ...

Skill / Strength / Work-Up 10 min EMOM1) Max L-Sit Hold2) Cross-Over Single Unders WOD 12 min AMRAP36 Double-Unders6 Squat Cleans

MONDAY: L-Sits, Cross Overs, Double-Unders & Squat CleansTUESDAY: Forward Rolls/Somersaults, Running, Toes-to-Bar, KB Swings/SnatchesWEDNESDAY: Strict Press, Push Press, Push Jerk, Biking, Back Squats & Bent ...