- SKILL - Handstand Progressions (Handstand hold/walk/wall-walks) - WORKOUT OF THE DAY - HeroWod “JJ” For Time 1 Squat Clean 10 Handstand Push-Ups 2 Squat Cleans 9 Handstand Push-Ups 3 Squat Cleans 8 Handstand Push-Ups [...]

- STRENGTH - Deadlifts 3 sets 2 at 85% - WORKOUT OF THE DAY - Every 4 min on the minute for 4 Rounds Complete: Fitness: 9 ring row 12/15 cal bike SDHP 55/75 - [...]

- STRENGTH - Back Squats off rack 2 sets of 3 at 85% - WORKOUT OF THE DAY - AMRAP in 20 minutes 10 Deadlifts 10 Front Squats 10 Push Press 10 Back Squat RX:75/115

- WORKOUT OF THE DAY - In teams of two AMRAP for 35 MIN: -15 Power Snatches 75/95 -12 Box Jump Overs 20”/24” -9 Toe to Bar *at the end of each round partners must [...]

- STRENGTH - Squat Cleans 3 sets of 2 80% - WORKOUT OF THE DAY - Friday Gone Bad 5 Rounds: Min 1: KB Alt Lunge 35/50 (Athletes may hold KB any style) Min 2: [...]

- STRENGTH - Back squats off rack 3 sets of 2 at 80% - WORKOUT OF THE DAY - 27-21-15-9 Back squat 105/155 (May use rack) Chest to Bar Pull up (Each side counts as [...]

- WORKOUT OF THE DAY - “PAINSTORM XXI” -CROSSFIT CENTRAL SCOTLAND BENCHMARK WOD For time Complete: 30 Burpees 30 Deadlifts 30 Burpees 30 Cleans 30 Burpees 30 Strict Presses 30 Burpees 30 Push Presses 30 [...]

- STRENGTH - Heavy Clean Grip Deadlifts Work up to a heavy set of 3. - WORKOUT OF THE DAY - AMRAP 6 Min -12 Push up -9 Ring Dip -3 Power Clean 75/95 *90 [...]

- STRENGTH - Front Squats off rack 3 sets of 3 at 80% - PRIMER - Coaches led short HSPU Mobility Pre-Wod prep and Tips - WORKOUT OF THE DAY - “Strict Handstand Push Up [...]

- WORKOUT OF THE DAY - 30 MIN AMRAP: In teams of 3 -12 Deadlift 155/205 -75 Double Unders -Team Row for cumulative Calories * P1 Works * P2 Rest * P3 Rows for Calories. [...]