Tag

Ab workout

SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2...

SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups

LIFT: Power Clean – 1 RM WOD: Partners complete 5 Rounds each A) 200m Row B) plank hold

SKILL: Balance drills WOD: Complete 3 Rounds 10 T2B 20 Paralette pass thru 30 Russian Twist @ 16/12 kg 40 sit ups 50 KB Swings...

LIFT: OH Squat – 1 RM WOD: “Randy” 75 Power Snatch @ 75/55

LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB...

SKILL: 2000m Row WOD: 3 Rounds 10 Burpee broad jump 20 Sit ups

LIFT: Clean – 5 RM WOD: AMRAP in 15 3-6-9-12-15-18-etc OH Squat @ 95/65 T2B

LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees

SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH...