Tag

Ab workout

SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: AMRAP in 10 5 T2B 10 Ball slam@ 20/15 15 Cal Row

SKILL: Tire Flips – 10 min to find max WOD: Tabata these: paralette pass thru Ball slams @ 20/15 Mountain climbers Hollow Rock

LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 5 HSPU 20 OH Lunge @ 45/25 10 Tuck jumps

LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Air Squats 32 Double Under’s

LIFT: OH Squat – 5 x 2 WOD: Plank Ball slam @ 20/15 Mountain climbers DB Snatch @ 50/35 *1st Round 60 second intervals –...

SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B

SKILL: 10 Rounds of Core Complex WOD: EMOM x 20 – heavy but perfect form 1 Squat clean 1 Thruster 1 Push jerk

LIFT: Snatch – 7 x 1 WOD: 120 Hollow Rocks *30 sec plank for each break

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls