workouts

Skill / Strength / Work-Up Barbell cycling for Hang Clean WOD 5 Rds For Time-200 m Run/Row10 Hang Cleans10 Front Squats

MONDAY: Run/Row, Hang Cleans & Front SquatsTUESDAY: Push-Ups, R. KB Swings & Upper-Body Pull (Jumping Pull-Ups to BMU)WEDNESDAY: Rope Climbs, DB Overhead Squats & Weighted ...

WOD Hero WOD

WOD 25 min AMRAP8 Pull-Ups400 m Run5 Complex: Hang Clean – Shoulder to Overhead – Back Squat (95/65)

Skill / Strength / Work-Up Movement Progressions: Double-Unders & Box Jumps WOD 13 min AMRAP30 Double-Unders10 Box Jumps (24/20)

Skill / Strength / Work-Up Turkish Get-Ups WOD For time:120 R. KB Swings30 Burpees *10 min Time Cap(Repeat from 10/15/21)

Skill / Strength / Work-Up Movement Review/Prep WOD 20 min AMRAP400 m Run10 DB Hang Cleans (50/35)10 DB Front Squats10 Push-Ups

Skill / Strength / Work-Up Review P.O.P for Deadlift WOD Build to Heavy 3-rep Deadlift

Skill / Strength / Work-Up Snatch Progressions – cycling from the hang position WOD 8 min AMRAP2-4-6-8- – –Hang SnatchWall Balls (20#/14#)

MONDAY: Snatches & Wall BallsTUESDAY: DeadliftsWEDNESDAY: Running, DB Hang Cleans, DB Front Squats & Push-UpsTHURSDAY: Turkish Get-Ups, R. KB Swings & BurpeesFRIDAY: Double-Unders & Box ...