workouts

Skill / Strength / Work-Up Overhead Squat Prep & Hip Opener Metcon Overhead SquatWork to 1-rep maxORBuild in sets of 5 reps

Skill / Strength / Work-Up Row Sequence Prep and Mobility WOD Row Test Cool Down Mobility

Skill / Strength / Work-Up Movement Prep WOD Lactic Tolerance Test

MONDAY: Lactic Tolerance Test: Depending on level – Body Builders/Burpees/Thrusters, Standing/Jumping/Standard Pull-Ups TUESDAY: Rowing TestWEDNESDAY: Overhead SquatTHURSDAY: Make-Up Testing OR Plate Ground-to-Overhead, Burpees & Rope ...

WOD “14.5”For time:21-18-15-12-9-6-3Thrusters (95/65)Burpees

Skill / Strength / Work-Up 8 min EMOM‘X’ Handstand Push-Ups (or movement sub) WOD 21-15-9Calorie BikeKB Goblet Squat *12 min time cap

Skill / Strength / Work-Up Movement Prep WOD 15 min AMRAP10 Pull-Ups20 Sit-Ups30 A. KB Swings Finisher 3-5 Rds::30 each:Pike and TapTucksLeg OversRock and SitRussian ...

Skill / Strength / Work-Up 10 min EMOM1 Back Squat + 2 OHS WOD 4 min AMRAP10 Double Unders10 Alt. Lunges20 Double Unders10 Alt. Lunges30 ...

Skill / Strength / Work-Up 8 min EMOM‘X’ Bar-Muscle Ups (or Substituted Movement) WOD 21-15-9Burpee Box Jump OversHang Cleans *12 min time cap

Skill / Strength / Work-Up Movement Prep WOD 5 Rds for Reps3 min to complete:500 m RowMax Wall Ball Shots3 min REST