workouts

Skill / Strength / Work-Up Movement Prep: Sumo DL High Pull, Burpee Box Jump, Wall Ball WOD 20 min EMOM1) Sumo DL High-Pull (70/53)2) Burpee ...

Skill / Strength / Work-Up Movement Prep: Run, A. KB Swing, Pull-Up WOD 30 min AMRAP400 m Run30 A. KB Swing (53/35)15 Pull-Ups

Skill / Strength / Work-Up 10 min EMOMx5 Front Squat*Use weight from best lift on 8/15/22 WOD “Lights Out”For time:2k Row/Ski OR 5k Bike*EMOM perform ...

Skill / Strength / Work-Up 10 min EMOM1) x6 Arnold Curl and Press2) x8 GHD Good Mornings WOD “Flight Simulator” + Sit-ups5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double Unders*After each ...

MONDAY: Arnold Curl and Press, GHD Good Mornings, Double-Unders & Sit-UpsTUESDAY: Front Squat, Bike/Row & BurpeesWEDNESDAY: Running, A. KB Swings & Pull UpsTHURSDAY: Sumo DL ...

WOD 25 min AMRAPw/ 45/35# Plate20 Plate Jumps10 Plate Ground-To-Overhead200 m Run10 Plate Thrusters100 m Plate Carry

Skill / Strength / Work-Up Front Rack Reverse Lungesx5 reps e/sBuilding WOD 10 min For Total DistanceRun*Every 400 m perform 25 Air Squats

Skill / Strength / Work-Up 12 min EMOM:40 Work / :20 Transition1) L-Sit2) Weighted Wall Sit3) Dead Hang WOD 10 min AMRAP10-20-30-40-50- – –Double UndersSit-Ups

Skill / Strength / Work-Up Overhead Squat Progression and Mobility WOD 15 min AMRAP10 KB/DB Overhead Squat (L)200 m Run10 KB/DB Overhead Squat (R)200 m ...

Skill / Strength / Work-Up Movement Prep: Hang Cleans, Box Jumps, Push Press, Burpees WOD Tabata – 9 Rds1) Hang Cleans (95/65)2) Box Jumps (24″/20″)3) ...