workouts

Skill / Strength / Work-Up 12 min EMOM1) 10 Front Rack Delivery (BB)2) 10 Bent Over Rows3) 15 Glute Bridge Ups WOD 15-12-9Hang Cleans (155/105)Bar ...

Monday: Front Rack Delivery, Bent Over Rows, Glute Bridge, Hang Cleans & Bar-Over-BurpeesTuesday: Strict Press, Back Squats, Biking, Deadhang, Hollow Hold & Superman HoldWednesday: Double-Unders, ...

Skill / Strength / Work-Up “Eva Strong” w/ a partner5 RFT:24 Double-Unders19 Toes-To-Bar2 Clean & Jerk400 m Run *30 min time cap**Dubs and Run are ...

Skill / Strength / Work-Up Movement Prep: Double-Unders, GHD Sit-Ups, Handstand Holds WOD 15 min EMOM1) 30 Double-Unders2) 8 GHD Sit-Ups3) :40 Handstand Hold

Skill / Strength / Work-Up Movement Prep: Snatch & Running WOD 20 min AMRAP400 m RunMax Hang Snatches (115/85) *Score = # of Hang Snatch ...

Skill / Strength / Work-Up Front Squatsx5 reps Building WOD 9 min AMRAP9-6-3-9-6-3- – –Front Squat (60% of last FS set during strength work)Bar-Facing Burpees

Skill / Strength / Work-Up Movement Prep: Renegade Rows into Devil’s Press WOD 5 Rds:3 min to complete-500 m Bike5 Renegade Rows to Devil’s Press ...

Skill / Strength / Work-Up 12 min EMOM1) 8 Seated Push Press (DB/Med Ball)2) 10 Front Rack Alt. Rev. Lunges (DB/Med Ball)3) 15 Glute Bridge ...

MONDAY: Seated Push Press, Front Rack Lunges, Glute Bridges, Wall Balls, R. KB Swings, & Weighted Step UpsTUESDAY: Biking, Renegade Rows, Devil’s Press, Planks, Overhead ...

WOD 10 Rds For Time:200 m Run5 Strict Pull Ups10 Strict Press (45/35)15 Back Squats *35 min time cap