WOD: Bench Press, Hang Power Cleans, Pull Ups, Wallballs, Rowing

WOD: Thruster, Burpees

STRENGTH 1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00 2) Metcon Warm-up: 3 Rounds of: 4 Thrusters 3 Bar Facing Burpees Rest 60s *progress to Thruster weight over the 3 rounds CONDITIONING “Jim Beam” For time: 9-15-21 Thrusters (95, 65)...
WOD: Bench Press, Hang Power Cleans, Pull Ups, Wallballs, Rowing

WOD: Gymnastics Skill, Rowing, Running

STRENGTH Gymnastics Skill – Week #3 Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice. Then, EMOM 10: ODD Minutes: 30s of Skill Work EVEN Minutes: 30s Hard Effort Rowing or Bike CONDITIONING EMOM 20: ODD...