workouts

WOD “McGhee”30 min AMRAP5 Deadlifts (275/195)13 Push-Ups9 Box Jumps (24″/20″)

Skill / Strength / Work-Up WOD Movement Prep/Demo WOD 20 min EMOM(:30 Work / :30 Rest)1) Calorie Ski2) Wall Balls (20/14)3) Double-Unders4) R. KB Swings ...

Skill / Strength / Work-Up 3 Rds – Every 3 minutes12 Back Squats (@ weight to level up squat endurance) WOD 10 min AMRAP250 m ...

Skill / Strength / Work-Up 8 Rds-7 Strict Pull-Ups OR Kipping Pull-Up Work (Blue 2+) WOD 12 min AMRAP15 Pull-Ups10 Shoot Throughs5 Cleans (185/125)

Skill / Strength / Work-Up 10 min EMOM1) 5 Split Squats e/s2) 8 Floor Press WOD For Time:3k Row*At minutes 0,2,4,6,8… perform 5 Push-ups **20 ...

Skill / Strength / Work-Up Movement Prep: Thrusters & Farmer’s Carry WOD 4 RFT:10 DB Thrusters (50/35)1 Farmer’s Carry Loop *8 min time cap Finisher ...

MONDAY: DB Thrusters, Farmer’s Carry, Leg Lifts & Wall SitsTUESDAY: Split Squats, Floor Press, Rowing & Push-UpsWEDNESDAY: Pull-Ups, Shoot Throughs & CleansTHURSDAY: Back Squats, Bike/Row ...

Skill / Strength / Work-Up “The Chief”5 Rds for Reps:3 min AMRAP3 Power Cleans (135/95)6 Push Ups9 Air Squats1 min REST

Skill / Strength / Work-Up 10 min EMOM5 Strict Pull Ups (or Weighted Strict Pull Ups) WOD 15 min EMOM1) GHD Sit Ups2) 400 m ...

Skill / Strength / Work-Up Movement Prep: Single Unders and Turkish Get Ups WOD 12 min AMRAP50 Single Unders2 Turkish Get Ups e/s Finisher 6 ...