workouts

Strength Deadlift*Build to Heavy 5-rep set WOD 12 min AMRAP15 Wall Balls15 Sit Ups

MONDAY: Deadlifts, Wall Balls, & Sit-Ups TUESDAY: Thrusters & Pull-Ups WEDNESDAY: Back Squats & Burpees THURSDAY: Barbell Cleans, R. KB Swings, Bike FRIDAY: Push Ups/Strict ...

Skill Push Press Cycling WOD 10min AMRAP 3-6-9-12– Push pressAir squats **Make-Up Testing: Kettlebell Test**

Skill Barbell cycling for snatch WOD 20min AMRAP 2k bike20 Sit ups15 Snatch (75/55) **Make-Up Testing: Front Squats / Rowing**

Skill Rowing technique focus WOD Rowing Test!

Skill Kettlebell movement review WOD Kettlebell Test!

Skill Points of Performace/Technique for Front Squats*Identify where you need to test to level up WOD Front Squat Test!*If level up early in session then ...

TESTING WEEK! MONDAY: Front Squat Test TUESDAY: Kettlebell Test WEDNESDAY: Rowing Test THURSDAY: Assault Bike, Sit-Ups, & Snatches [Make-up Tests – Rowing/Front Squats] FRIDAY: Push ...

Skill Rowing warm-up. Find optimal damper setting to maximize efficiency. WOD 20 min for distance 1000 m Row30 seconds REST

WOD 25 min AMRAP 50 DB/KB Snatch40 Weighted Step-Ups30 Pull-Ups20 Burpees