workouts

Preview of workouts for the week of 9/20/2021 Monday 9/20: Amrap, Dubs. Sit ups Tuesday 9/21: Deadlift and Box Jumps Wednesday 9/22: Amrap, Thrusters, bike/row/ski ...

WOD: 15 min EMOM 1 50 dubs 2 10 TTB 3 10 Renegade Rows

Skill/Strength: Build to heavy 3 hang cleans20 min WOD: 30 Clean and jerks for time 135/95 7min cap

Skill/Strength: Warm up back squat & HRPU, review foot pull WOD: 20 min amrap 400 m Run 15 Backsquat 50% bodywt (from rack) 15 Hand ...

Skill/Strength: Choose 1 of 310 minutes EMOM 1) pull up negative 15-20 sec 2) 3+ strict pull ups/banded  3) 5+kipping/butterfly WOD: 2k row or ski/5k ...

Skill/Strength: Review movements WOD: 50 Wall balls 50 Single arm DB OHS 50 Russian KB swings 50 KB DL

Preview of workouts for the week of 9/13/2021 Monday 9/13: Wall balls, Single arm DB OHS, Russian KB swings, and KB D Tuesday 9/14: Row ...

WOD: 2 towers (95/65) you go I go Each has own barbell, run together 8 rounds  4 push ups 6 hang snatch 400m run 9 ...

Skill/Strength: Dip progression review & 15 min work up to heavy 3 front squat WOD: 10 min AMRAP 8 Dips 12 Front Squats 115/85 (from ...

Skill/Strength: Bar Muscle Up progressions – 15 min WOD: 18 min EMOM 45 sec work Dubs Hanging straight leg raises KB DL 70/53