workouts

Skill / Strength / Work-Up Movement Prep WOD 20 min EMOM for Reps1) Bench Press (95/65)2) Calorie Row3) Plate Ground-to-Overhead (45/35)4) Crossover Single Unders5) REST

MONDAY: Bench Press, Calorie Row, Plate Ground-to-Overhead & CrossoversTUESDAY: Back Squats, R. KB Swings & Burpees-to-TargetWEDNESDAY: Running, Wall Balls & Box JumpsTHURSDAY: Hang Clean & ...

WOD “Manion”7 Rds for Time:400 m Run29 Back Squats (135/95)

Skill / Strength / Work-Up 10 min EMOM:1) Hollow Hold2) Superman Hold WOD 4 min AMRAP20 R. KB Swings (53/35)10 Toes-to-Bar2 min REST4 min AMRAP20 ...

Skill / Strength / Work-Up Movement Prep WOD 13 min AMRAP40 Double-Unders10 Burpee Box Jump-Overs5 Ring Muscle-Ups

Skill / Strength / Work-Up 4 Rds- Every 2 minutes:x8 Back Squats (@ level-up weight for squat endurance test) WOD With a partner:10 min AMRAPPartner ...

Skill / Strength / Work-Up 6 RdsEvery 2 minutes-x3 Hang Snatches – Building WOD 12 min AMRAP500 m Bike5 Snatches (135/95)

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP200 m Run5 Ring Rows10 Deficit Push-Ups20 Alt. Lunges

MONDAY: Running, Ring Rows, Deficit Push-Ups & Alt. LungesTUESDAY: Hang Snatches, Biking, & SnatchesWEDNESDAY: Back Squats, Biking & RowingTHURSDAY: Double-Unders, Burpee Box Jump-Overs & Ring ...

WOD “JT”For time:21-15-9Handstand Push UpsRing DipsPush Ups