workouts

Skill Movement progressions for double-unders & snatches WOD Open workout 14.1:10 min AMRAP 30 Double-Unders15 Snatches (75/55)

Strength 10 min EMOM Perform 1 of the following:A) x10 Push-ups @ challenging heightB) x5 Strict Press (40% Bodyweight or greater)C) x3-7 Strict HSPU WOD ...

MONDAY: Upper-body Push (Challenging version of push-up up to Strict HSPU) & RowingTUESDAY: Double-Unders & SnatchesWEDNESDAY: Rowing, Front Squats & Toes-To-BarTHURSDAY: Deadlifts, Single-Unders, R. KB ...

WOD “Chalk Break”20:22 AMRAP20 DB Snatches (50/35)22 Box Jumps20 DB Front Squats22 Push Ups

NEW YEAR’S DAY!! GYM IS CLOSED!!

Strength 20 min Buildingx1 rep BB Complex (Deadlift+H. Clean+Front Squat+Thruster) WOD 21-15-9Cleans (135/95)Calorie Row *10 min time cap

Strength 15 min (5 min work-up , 10 min EMOM)x5 Challenging Upper-Body Push* *Movement should be a challenging push-up. Ex – Elevated (box/bar), deficit, ring, ...

Skill Cycling Wall Balls & American Kettlebell Swings WOD 15 min AMRAP15 Wall Balls (20/14)15 A. KB Swings (53/35)

Strength 20 min to buildx5 reps Sumo Deadlift WOD 12 min AMRAP 10 SDHP20 Sit-Ups

Skill Movement Practice & Pacing Review WOD 20 min AMRAP 25 Med Ball Cleans1,000 m Bike25 Slam Balls