workouts

WOD “Jack”20 min AMRAP10 Push Press (115/85)10 A. KB Swings (53/35)10 Box Jumps (24″/20″)

Skill / Strength / Work-Up Movement Prep WOD 15 min EMOM(:40 Work / :20 Rest)1) Highest Level Upper-Body Pull 2) Overhead Squat3) Bar Facing Burpee

Skill / Strength / Work-Up Movement Prep WOD 20 min AMRAP1,000 m Bike10 Strict Press (25% BW)10 Box Jumps (24″/20″) Finisher 5 min Plank

Skill / Strength / Work-Up 10 min EMOM1) 7 Front & Side Shoulder Raises2) 10 Bent Over Rows WOD “21.0”10 min AMRAP10 Cal Bike10 Hang ...

Skill / Strength / Work-Up Deadlift5-reps Building WOD 21-15-9DL (70% from strength section)Tuck-Ups *8 min time cap

Skill / Strength / Work-Up Rope Climb Progression & Movement Prep WOD 5 RFT:1 Rope Climb15 Push Ups20 Air Squats *15 min time cap

MONDAY: Rope Climb, Push-Up & Air SquatTUESDAY: Deadlift & Tuck-UpWEDNESDAY: Front & Side Raise, Bent Over Row, Biking, Hang Clean & Back SquatTHURSDAY: Biking, Strict ...

WOD “Loredo”6 Rds for time:24 Air Squats24 Push Ups24 Walking Lunges400 m Run

Make up testing if you missed Tues-Thurs Skill / Strength / Work-Up 12 min EMOM1) 10 Weighted Good Mornings2) 7 Arnold Curl & Press WOD ...

Skill / Strength / Work-Up Movement Prep & Mobility WOD Level Method Testing!Lactic Tolerance Test