workouts

Skill Movement Review/Progression: Each athlete will work up to their most advanced upper body pulling movement (ex. jumping pull-ups, chest-to-bar, bar muscle ups, etc.) WOD ...

Skill Movement review/progression: Overhead Squats WOD 6 rds-3 min to complete10 Overhead Squats (95/65)250 m Bike

Strength 20 min Build to 4RM Deadlift WOD For Time: 21-15-9DeadliftToes-to-Bar *10 min TIME CAP

Work-up Movement review/progressions: Double-Unders, Thrusters & Tuck-Ups WOD 20 min AMRAP60 Double-Unders30 Thrusters15 Tuck-Ups

MONDAY: Double-Unders, Thrusters & Tuck-UpsTUESDAY: Deadlifts & Toes-to-BarWEDNESDAY: Overhead Squats & BikingTHURSDAY: Biking & Most Advanced Pulling Movement/AthleteFRIDAY: Squat CleansSATURDAY: Running, Deadlifts, Hang Cleans, Shoulder-to-Overhead ...

WOD “Wittman”7 Rds for Time:15 KB Swings (53/35)15 Power Cleans (95/65)15 Box Jumps (24/20)

WOD 3 rds-8 min AMRAP200 m Run7 Toes-To-Bar14 Alt. Reverse Lunges21 Slam BallsREST 2 min *start each AMRAP at the beginning

Work-up Movement prep: Wall Balls, Sit-Ups & Renegade Rows WOD 12 min EMOMMin 1: 10-20 Wall BallsMin 2: 15-25 Sit-UpsMin 3: 5-15 Renegade Rows

Strength Build to Heavy 3-rep Overhead Squat WOD 8 min AMRAP3-6-9-12- – –Overhead SquatsBurpee Pull-Ups

Skill Progressions and Prep for Double-Unders and Hang Snatches WOD 4 Rds-4 min to complete40 double-unders20 air squats10 hang snatches (95/65)