workouts

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 ...

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 ...