workouts

MONDAY: Upper-Body Pull & Front Squat TestsTUESDAY: Handstand Walking, Toes-to-Bar/Rings, Alt. Lunges & Plate Ground-to-OverheadWEDNESDAY: API TestTHURSDAY: [Make-Up Testing] & Turkish Get Ups, L-sit Holds ...

WOD “Rock”Three 5-minute AMRAPs in 17 minutes 5 min AMRAP10 Power Cleans (135/95)12 Burpees14 Box Jumps (24/20)20 Sit-UpsMax Distance Row Rest 1 minute between AMRAPs

Skill / Strength / Work-Up Movement Prep WOD 3 Rds for Total Reps:1 minute each-Calorie RowWall BallsR. KB SwingsAlt. PistolsHang Snatch1 min REST

Skill / Strength / Work-Up Front Squats6 Rds-Every 2 minutes perform- 4 reps (Building up in weight) WOD 12 min for reps:1,000 m BikeMax Handstand ...

Skill / Strength / Work-Up Movement Prep WOD For Time:15 Overhead Squats400 m Run15 Cleans400 m Run15 Thrusters400 m Run15 Back Squats400 m Run15 Snatches400 ...

Skill / Strength / Work-Up Strict Pull-Ups6 Rds-Every 2 minutes perform- 4 reps (Building in difficulty) WOD 10 min AMRAP10 Burpee Pull-Up20 Sumo DL High-Pull30 ...

Skill / Strength / Work-Up 10 min EMOM1) ‘X’ GHD Sit-Ups (determined by previous experience)2) :25 Handstand OR Wall Walk Hold WOD 5 RFT:5 Renegade ...

MONDAY: GHD Sit-Ups, Handstand OR Wall Walk Holds, Renegade Rows, Weighted Box Step-Ups & Heavy Jump Rope PracticeTUESDAY: Strict Pull-Ups, Burpee Pull-Ups, Sumo DL High-Pulls ...

Skill / Strength / Work-Up Bench Pressx5-reps Building WOD 20 min for Distance:BikeRowSkiRun

Skill / Strength / Work-Up Movement Prep WOD “Nancy”5 RFT:400 m Run15 Overhead Squats (95/65) *20 min time cap