Tag

Ab workout

LIFT: 10 min EMOM Snatch pull + Squat Snatch WOD: AMRAP in 20 400m Run 30 KB Swings @ 24/16 kg 15 T2B

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 20 Double unders 10 V to Hollow Body 5 Strict HSPU

SKILL: core complex x 10 WOD: suicide sprint 20 DB Hang Cleans @ 45/25 suicide sprint 15 DB Hang Cleans suicide sprint 10 DB Hang...

SKILL: Tire Flips – 50m for time WOD: 5X 30 sit ups 15 Straight Leg Deadlifts @ 115/85

LIFT: Clean & Jerk – 7 x 1 WOD: Partners complete 4 Rounds A) 250m Row B) plank A) max hang B) 200m Run (alternate...

LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds

SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

SKILL: Agility drills WOD: 8 KB Swings @ 32/24 kg 40 sit ups 80 Double under’s 8 Rope climbs 80 Double under’s 40 sit ups...

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP Burpees Rest 1 min 3 min AMRAP Slingshots @ 16/12 kg Rest 1 min...