WOD

SKILL: Burgener warm up & prep WOD: 30 Rounds of Curtis P 1 Round of Curtis P is: Hang Squat Clean Right Leg Lunge (Bar...

STRENGTH: Front Squat – 5 x 5 WOD: 8 Rounds 8 T2B 16 Air Squats 32 Mountain Climbers

STRENGTH: Bench Press 5 x 3 WOD: 10 Double unders – 1 Muscle up 20 Double unders – 2 Muscle up 30 Double unders –...

SKILL: 60 sec Max Calorie Assault Bike WOD: 33 Deadlift @ 115/85 33 Box Jump @ 24/20 66 KB Swings @ 24/16kg 33 K2E 66...

STRENGTH: Back Squat 6 x 3 WOD: 6 Rounds 2 Wall Walks 10 Tuck Jumps 20 OH Lunges @ 45/25

STRENGTH: Press 5 x 3 WOD: Partners – 10 min AMRAP Row for Calories -switch as needed- REST 2 min 5 min AMRAP Goblet Squats...

SKILL: Agility Ladder Drills WOD: 2 Rounds 12 MB Cleans @ 20/14 24 Box Jump @ 24/20 48 KB Swings @ 24/16 kg 1000m Row...

STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 10 Cal Bike *Rest 30 sec 15 KB Swing @ 24/16 * 10 Cal Bike * 10...

STRENGTH: Snatch 1 RM WOD: 100 Ring Rows EMOM 5 Burpees

SKILL: Core Complex x 10 WOD: 5 Rounds of Complex 10 KB Swings 1 Strict Pull up (weighted if possible) 15 KB Swings 2 Strict...