workouts

Skill / Strength / Work-Up Movement Prep: Wall Balls, Sumo DL High Pulls, Box Jumps, Push Press & Calorie Row WOD “Fight Gone Bad”3 Rds ...

Skill / Strength / Work-Up Front SquatsBuild to best 5-rep set WOD 9 min AMRAP3-6-9-3-6-9- – –Front Squats (@ 60% of best set from strength)Bar-Facing ...

Skill / Strength / Work-Up Movement Prep & Progression: Double-Unders & Sit-Ups WOD 3 Rds For Time:50 Double-Unders50 Sit-Ups *11 min time cap Finisher 6 ...

Skill / Strength / Work-Up Movement Prep & Progression: Handstand Push-Up, Deadlift & L-Sit Hold WOD 15 min EMOM1) 8 HSPU2) 8 Deadlift (225/155)3) :30 ...

Skill / Strength / Work-Up 12 min EMOM1) x8 GHD Good Mornings2) x5 (e/s) 1-arm Med Ball Strict Press3) x12 Weighted Reverse Sit-Ups WOD 21-15-9Cal. ...

MONDAY: GHD Good Morning, Strict Press, Rev. Sit-Up, Biking & Back SquatTUESDAY: Handstand Push Up, Deadlift & L-Sit HoldWEDNESDAY: Double-Under, Sit-Up, Bicep Curl & Bent ...

WOD “343”w/ a partner – “I go, you go”100 Deadlift (135/95)100 Cleans (95/65)100 Ground to Overhead (65/45)43 Burpees *30 min time cap

Skill / Strength / Work-Up Movement Prep: Pistols, Pull-Ups, Push-Ups WOD 3 Rds-4 min AMRAP5 Pistols (L)5 Pistols (R)10 Pull-Ups20 Push-Ups1 min REST*Pick up where ...

Skill / Strength / Work-Up 12 min EMOM1) x10 OH Tricep Ext.2) :55 Dbl KB Hold3) L-Sit as long as possible WOD 12 min EMOM1) ...

Skill / Strength / Work-Up Handstand Push-Up Progression. WOD 16 min EMOM1) Up Downs2) R. KB Swings (53/35)3) DBL DB Push Press (50/35)4) Weighted Step ...