Beginner Strength/Skill Tabata Hollow Hold Arch Hold (Alternating) WOD: 15-12-9-6-3 KB Swings Box Step Overs Intermediate/RX Strength/Skill Tabata Hollow Hold Arch Hold (Alternating) WOD: 27-21-15-9-3 KB Swings 24/16 Box Overs…
Beginner Strength/Skill Strict Press 3 x 5 WOD: 3 rounds for time 10 Shoulder to Overhead 10 Hanging Knee Raise/Sit Ups 10 Shuttle Runs Intermediate/RX Strength/Skill 3 x 5 of…
Beginner Strength/Skill EMOM 7 Minutes 5 Ring Rows 5 KB Swings WOD: 3 Rounds for Time 10 Deadlift 20 Wall Balls Intermediate/RX EMOM 7 Minutes 5 Strict Pull ups 5…
Beginner Strength/Skill Work on Clean technique and add weight. WOD: 3 minute AMRAP 3 x Power Clean 6 x Push Ups 9 x Air Squat Rest 1 minute after 3…
Beginner Skill/Strength EMOM 10 minutes Med Ball Sit Ups x 7 Push ups x 7 Partner WOD: 80 Ring Rows 80 Wall Balls 80 KB Swings 80 Box Jumps One…
Beginner Strength/Skill Intro to clean and Thruster WOD: 12 x Box Jumps 6 x Thruster (wall balls for scale) 6 x Burpees Intermediate/RX Strength/Skill Work up to a 1RM "Cluster"…
Strength/Skill: Strict Press Build up to heavy 3 RM WOD: 15-12-9-6-3 for time Shoulder to Overhead 65/40 Toes to Bar
Partner WOD! Beginner In teams of 2 complete the following for time: 80 Wall Balls 80 KB Swings 80 Box jumps Intermediate/RX In teams of 2 complete the following for…
Skill/Strength Beginner : Work on push press and jerk. Intermediate/RX: 15 Minutes to work up to 3 RM of Push Jerk. WOD Beginner: 6 x Shoulder to Overhead (from rack)…
Beginner: EMOM 10 minutes 3 x Push Ups Max Single unders for rest of the minute WOD: 3-6-9-12-15 One arm KB Swing (each arm) Ring Rows Intermediate/RX EMOM 10 Minutes 5…