Tag

Ab workout

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...

SKILL: Farmer Carry Technique WOD: Teams of 3 75 Laps Farmer Carry – HAP 8 Burpees EOMOM together

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

SKILL: Assault Bike Sprints – 15/45 WOD: 100 Turkish Get Ups for time -score weight and time-

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 20 Hollow Rock 16 Alt DB Snatch @ 50/35 12 T2B

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between...

LIFT: Press – 5 x 3 WOD: Alternating Tabata – 2 Rounds superman’s squat jumps slingshots sit ups KB swings mountain climbers DB snatch Deadhang...

LIFT: Back Squat – 3 x 5 WOD: Teams of 3 Farmer Carry Relay – HAP (7 laps each) 150 Burpees (1 person working at...