workouts

MONDAY: Double-Under, Ring Dip & Devil’s PressTUESDAY: “DT” – Deadlift, Hang Power Clean & Push JerkWEDNESDAY: Upper-Body Push (Modified Push-Up up to HSPU), Alt. Goblet ...

WOD “Jordan”For Time:100 A. KB Swings (53/35)100 Sit Ups100 Push Ups100 Air Squats

Skill / Strength / Work-Up 10 min EMOM1) 5 Front & Side Raises2) 10 Overhead Tricep Extensions WOD 12 min AFAP30 Double-Unders2 Overhead Squats (95/65)30 ...

Skill / Strength / Work-Up Handstand Walk Progression WOD 15 min AMRAP1 Bear Crawl Loop15 DB Thrusters (50/35)10 Strict Pull-Ups

Skill / Strength / Work-Up Deadlift10 min EMOMx6 reps WOD 15 min EMOMCal SkiCal RowCal Bike*Teams of 3+ for total calories as a team**Two scores: ...

Skill / Strength / Work-Up Movement Prep WOD 5 Rds for Time:1 Rope Climb15 Wall Balls (20/14) *9 min time cap Finisher “Thunderstruck” – Perform ...

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP2 Cleans (185/135)10 Box Jumps (24/20)100 Single Unders

MONDAY: Cleans, Box Jumps & Single UndersTUESDAY: Rope Climbs, Wall Balls & BurpeesWEDNESDAY: Deadlift, Skiing, Rowing & BikingTHURSDAY: Handstand Walking, Bear Crawls, DB Thrusters & ...

WOD CFJG 12 Days of Fitmas – Rep scheme will mimic the pattern in the 12 Days of Christmas song1- Squat Clean Thruster (95/65)2- Push-Ups3- ...

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP500 m Row10 Box Jumps (24/20)5 Devil’s Press (50/35)