workouts

MONDAY: Front Levers, Wall Balls & DeadliftsTUESDAY: “Bert” – Burpees, Running, Push-Ups, Walking Lunges & SquatsWEDNESDAY: Ring Muscle Ups, Biking & Hollow RocksTHURSDAY: Front Squats, ...

WOD “The Fire Chief”On 18:00 Clock6Rds (Every 3 minutes)6 Burpees18 Alt. DB Snatches (50/35)7 Toe-to-Bar9 Goblet Squats (50/35)

Skill / Strength / Work-Up 12 min EMOM1) 6 Pull-Ups2) :25 Hollow Hold WOD “Flight Simulator”5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Double-Unders

Skill / Strength / Work-Up Movement Prep WOD 5 RFT:2 Wall Walks (or 6 ft Handstand Walk)4 Deadlift *9 min time cap

Skill / Strength / Work-Up Accumulate 3 minutes of L-Sit Holds & 3 minutes of a Plank Hold WOD 12 min AMRAP10 Alternating Pistols15 A. ...

Skill / Strength / Work-Up Build to 1RM Back Squat WOD 4 RFT:500 m Bike:30 REST *7 min time cap

Skill / Strength / Work-Up 10 min EMOM1) :15 Chin Over Bar Hold or Negative2) 10 GHD Good Morning WOD 4 Rds – 4 min ...

MONDAY: Chin-Over Bar Holds, GHD Good Mornings, Wall Balls, Hang Cleans, Burpees & Push PressTUESDAY: Back Squats & BikingWEDNESDAY: L-sits, Planks, Pistols, A. KB Swings ...

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM1 min EachA. KB SwingsThrustersBurpee Box Jump (24″/20″) Finisher “Don’t Drop the Bomb”

Skill / Strength / Work-Up Pistols Progression WOD 3RFT:40 Double-Unders10 Snatches *10 min time cap