workouts

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 ...

Skill / Strength / Work-Up Movement Prep: DB Hang Snatch, Air Squats, Sit Ups WOD 25 min AMRAP25 DB Hang Snatches25 Calorie Row25 Air Squats25 ...

Skill / Strength / Work-Up Clean & Jerk Progression WOD “Grace”For Time-30 Clean & Jerk (135/95) *7 min time cap**Last time completed in WOD was ...

Skill / Strength / Work-Up Bench Pressx3 reps Building WOD 3 RFT:Back Squats (70% BW)15 Renegade Rows *10 min time cap

MONDAY: Bench Press, Back Squats & Renegade RowsTUESDAY: Clean & Jerks, Active Hang & Superman HoldWEDNESDAY: DB Hang Snatches, Calorie Row, Air Squats & Sit-UpsTHURSDAY: ...

Skill / Strength / Work-Up 4 Rds-Every 2 minutes10 Back Squats @ Level-Up Weight WOD 8 min AMRAP15 A. KB Swings (53/35)15 BB Back Squats ...

Strength / Skill / Work-Up Movement Progression: Handstand Push-Ups WOD 6 Rds for reps-3 min to complete500 m RowMax Handstand Push-Ups 1 min REST

Skill / Strength / Work-Up 10 min EMOM1) GHD Good Mornings2) 12 Weighted Rev. Sit-Ups WOD For Time:42 Double-Unders21 Thrusters (95/65)36 Double-Unders18 Thrusters30 Double-Unders15 Thrusters ...

Skill / Strength / Work-Up 8 Rds-7 Strict Pull-Ups (OR Kipping Pull-Up work – Blue2+) WOD 9 min AMRAP3-6-9-12-15-18- – –Pull-UpsOverhead Squats (95/65)