workouts

Skill / Strength / Work-Up Upper-Body Pulling Test WOD EMOM1) 5 Burpees + 1 Cal Row2) 5 Burpees + 2 Cal Row3) 5 Burpees + ...

MONDAY: Neurological & Core Test – Double-Unders & Sit-UpsTUESDAY: SnatchesWEDNESDAY: Upper-body Pull Test, Burpees & Calorie RowTHURSDAY: Make-Up Testing, Grip Work, Running & Back SquatsFRIDAY: ...

Skill / Strength / Work-Up Calf and Ankle Prep Determine testing level WOD 50-40-30-20-10Double-UndersSit-Ups *11 min time cap Finisher Calf and Ankle Post-WOD Mobility

WOD In Teams of 37 min AMRAPP1) 10/7 Cal RowP2) Medball Cleans (20/14)P3) Box Jumps (24/20)*Partners rotate when P1 completes the Row**Score = total # ...

Skill / Strength / Work-Up Front Lever Strength Work WOD For Time:21 DB Left Leg Lunge21 DB Left Arm Shoulder-to-Overhead (S2OH)21 DB Right Leg Lunge21 ...

Skill / Strength / Work-Up Ring Muscle Up Progressions/Practice WOD “Flight Simulator”For Time:5-10-15-20-25-30-35-40-45-50 (Up the rep scheme & back down in reverse)Double Unders *15 min ...

Skill / Strength / Work-Up Pull-Up Progressions – Kipping WOD “Cindy”20 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats

Skill / Strength / Work-Up Snatch Prep – Cycling and Consistent positions in pull from floor WOD “Isabel”For Time:30 Snatches (135/95) *8 min time cap ...

Skill / Strength / Work-Up On 15:00 clock5 sets – ‘X’ GHD Sit-ups8-10 Arnold Curl & Press WOD 5 RFT:200 m Run10 Back Squats *15 ...

MONDAY: GHD Sit-Ups, Arnold Curl & Press, Running & Back SquatsTUESDAY: Snatches and Plank HoldsWEDNESDAY: Pull-Ups, Push-Ups, Air SquatsTHURSDAY: Ring Muscle Ups & Double-UndersFRIDAY: Front ...