Tag

Ab workout

LIFT: Deadlift – 3 x 8 WOD: 40-30-20-10 Box Jumps @ 24/20 GHD Sit ups (sub Ab Mat sit ups)

SKILL: Core Complex – 10x WOD: 5 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP Double under’s 1 min AMRAP Burpees Rest...

LIFT: Push Press – 1RM WOD: 24 min EMOM ODD: 50 Ft Carmer Carry – HAP EVEN: 40 Double under’s (sub 7 tick jumps)

FAMILY DAY SQUAT BALL OLYMPICS WOD: Teams of 4 – complete 2 Rounds AMRAP in 3 – Max Sit ups (relay sets of 10) AMRAP...

LIFT: Deadlift – 3 x 8 WOD: 14-12-10-8-6-4-2 Slingshots @ 16/12 kg OH Lunges @ 45/25 Pull ups

SKILL: 20 min to find 1RM Farmer Carry WOD: 3 Rounds 1 min plank hold 60 flutter kicks 10 Windmills

LIFT: OH Squat – 5 x 2 WOD: Partner’s A) 15 Cal Row, while B) plank hold – switch athletes A) 15 Cal Row, while...

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 20 Hollow Rocks 20 Slingshots @ 16/12 kg 20 Superman rocks 20 Windmills – mod....

SKILL: 1000m Row for time WOD: 4 Rounds 5 OH Squat @ 115/75 10 T2B 50 Double under’s

LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each...