Tag

Ab workout

LIFT: Deadlift – 5 x 5 WOD: 5 Rounds 60 sec Plank Hold 45 sec static hang 15 GHD sit ups Rest 1 min

SKILL: Farmer Carry WOD: 5 Rounds 100m Heavy Farmer Carry 200m Row 30 Hollow Rocks

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Partner’s A) 200m Dual KB Front Rack Carry @ 24/16 kg B) Begin AMRAP -A...

SKILL: Alternating Tabata L-Hang & Plank Hold WOD: 10-9-8-7-6-5-4-3-2-1 Front Squats @ 135/95 Row 200m after even sets Run 200m after odd sets

LIFT: Back Squat – 5 x 5 @ 75% WOD: EMOM to failure 100m Sprint 2 V-ups (add 2 reps every minute)

SKILL: Plank Wars WOD: 400m Front Rack Dual KB Carry -every drop complete 20 squats before continuing-

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

LIFT: OH Squat – 1 RM WOD: 4 Rounds 60 sec plank hold 15 sec L Hang hold 20 sit ups

SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00

LIFT: Power Snatch – 1 RM WOD: 30 OH Walk. Lunges @ 45/25 30 K2E 30 Sit ups 30 Cal Row 30 Sit ups 30...