workouts

Skill / Strength / Work-Up Clean & Jerk Technique then build to weight for WOD WOD “Grace”For Time:30 Clean and Jerks (135/95) *7 min Time ...

MONDAY: Clean and JerkTUESDAY: Running, Pull-Ups, Push-Ups and Air SquatsWEDNESDAY: Front SquatsTHURSDAY: Bar Muscle Ups, Running, Hang-To-Overhead & Box JumpsFRIDAY: Double-Unders, Hang Snatches & BurpeesSATURDAY: ...

WOD “Bondy”20 min AMRAP6 Pull-Ups11 Burpees24 Sit-Ups *Wear a vest if you have one

WOD For Time:15 Overhead Squats (95/65)400 m Run15 Cleans400 m Run15 Thrusters400 m Run15 Back Squats400 m Run15 Snatches400 m Run15 Shoulder-To-Overhead400 m Run15 Front ...

Skill / Strength / Work-Up Movement cycling: Toes-To-Bar & Box Jumps WOD 9 min AMRAP3-6-9-3-6-9- – –Toes-To-BarBox Jumps (24/20)

Skill / Strength / Work-Up Double-Unders Progression Review DB Movements WOD 12 min AMRAP30 Double-Unders5 Renegade Rows30 Double-Unders5 Devil’s Presses

Skill / Strength / Work-Up Movement Prep WOD “Cindy”20 min AMRAP5 Pull-Ups10 Push-Ups15 Air Squats

Skill / Strength / Work-Up Hand Stand Progression (Working toward freestanding hand stand) Warm up Atlas Stone Cleans WOD 4 Rds:2:30 to Complete– 750 m ...

Skill / Strength / Work-Up Movement Prep for Bella Barbell Complex WOD 1 RM Bella Complex:– 1 Clean– 1 Shoulder-To-Overhead– 1 Front Squat– 1 Shoulder-To-Overhead

MONDAY: Cleans, Shoulder-To-Overhead & Front SquatsTUESDAY: Handstands, Bike/Row & Atlas Stone CleansWEDNESDAY: Pull-Ups, Push Ups & Air SquatsTHURSDAY: Double-Unders, Renegade Rows & Devil’s PressesFRIDAY: Toes-To-Bar ...