Tag

Ab workout

LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit...

SKILL: Ring supports – 3 x ME WOD: “Michael” 3 Rounds 800m Run 50 Back extensions 50 sit ups

LIFT: Bench Press – 3 x 5 @ 80% of 5RM WOD: “Annie is Single” Single skips 150-120-90-60-30 Sit ups 50-40-30-20-10

LIFT: Power clean – 1 RM WOD: 3 Rounds 60 sec plank 30 Hollow rock 10 strict T2B 400m Run

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*

LIFT: Snatch – 7 x 1 WOD: 5 rounds 60 sec plank 30 static leg raises (sub. candlestick)

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 Double under’s 10 V ups 5 wall walks

SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...