workouts

Skill / Work-Up T-spine and Hip MobilityMovement Review WOD 7 min AMRAP10 Weighted Step-Ups15 A. KB Swings (53/35)

Strength 10 min EMOMx4-rep Deadlift WOD 3 TabatasA) Push-UpsB) Sit-UpsC) Air Squats*Score = Total reps

Strength 10 min EMOM x7 Strict Press WOD 15 min AMRAP500 m Row15 Shoulder-To-Overhead (same weight as strength)

Strength Buildingx3-rep Front Squats WOD 3 RFT:15 Thrusters (95/65)10 Cal Bike*10 min time cap

MONDAY: Front Squats, Thrusters & BikeTUESDAY: Strict Presses, Row & Shoulder-To-OverheadWEDNESDAY: Deadlifts, Push-Ups, Sit-Ups & Air SquatsTHURSDAY: Weighted Step-Ups & A. KB SwingsFRIDAY: Burpees, Wall ...

HERO WOD “Rock” Three 5-min AMRAPS 10 Power Cleans (135/95)12 Burpees14 Box Jumps (24″/20″)20 Sit-UpsMax Distance RowRest 1-min after each AMRAP

WOD 8 RFT: 400 m Row/Run/Ski15 Hang Cleans (95/65)10 Shoulder-To-Overhead5 Burpees*40 min Time Cap

Skill / Work-Up Progressions and work up to workout weight:– Chest-To-Bar Pull-ups– Overhead Squats WOD 4 RFT: 10 Overhead Squats (95/65)10 Chest-To-Bar Pull-Ups*10 min Time ...

Strength 10 min EMOM x3 Deadlifts*EMOM performed at same weight for all 10 min. Will have 10 min to work up in weight. WOD 12 ...

Skill / Work-up Progressions and work up for Toes-To-Bar and Front Squats WOD 20 min AMRAP 400 m Row15 Front Squats (115/85)10 TTB