workouts

Skill / Strength / Work-Up Handstand work – Get upside down! WOD 15 min AMRAP1,000 m Bike1 Rope Climb20 Hand Release Push-Ups

Skill / Strength / Work-Up Overhead MobilityMovement Prep: Overhead Squat, Floor Press, Jumps Over The Bar WOD 15-12-9-6-3Overhead Squat (95/65)Floor PressJumps Over the Bar

Skill / Strength / Work-Up Movement Prep: Wall Balls, Box Jumps, Burpees WOD 15 min AMRAP15 Wall Balls (20/14)10 Box Jumps (24/20)10 Burpees Finisher 9 ...

Skill / Strength / Work-Up 12 min EMOM1) x5 Shoulder Raise (Front & Side)2) x10 Bent Over Row3) x15 Weighted Glute Bridge Ups WOD 6 ...

Skill / Strength / Work-Up 12 min EMOMx3 rep Front Squats WOD 5 Rds-2 min100 m RunMax Calorie Bike

MONDAY: Front Squats, Running & BikingTUESDAY: Shoulder Raises, Bent Over Rows, Weighted Glute Bridge Ups, Double-Unders & Sit-UpsWEDNESDAY: Wall Balls, Box Jumps, Burpees, Tuck Holds, ...

WOD 25 min AMRAP100 m Med Ball Carry10 Pull Ups15 Wall Balls400 m Run

Skill / Strength / Work-Up Movement Prep: Burpee Box Jumps, Hang Clean to Overhead WOD 18 min EMOM1) Burpee Box Jumps (24″/20″)2) Hang Clean to ...

Skill / Strength / Work-Up Front Rack Split Squatsx4 Reps e/s – Building WOD 6 RFT:20 R. KB Swings (50/35)10 Goblet Squats *9 min time ...

Skill / Strength / Work-Up Movement Prep: Double-Unders, Weighted Sit-Ups, & Deadlift (work up to weight) WOD 5 RFT:30 Double-Unders20 Weighted Sit-Ups10 Deadlifts (165/115) *16 ...