Tag

Ab workout

LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate...

SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…...

SKILL: Rope Climbs – ME in 2 min WOD: 4 Rounds – no timer 5 Strict T2B 20 GHD sit ups 60 sec. plank

LIFT: Deadlift – 5 RM WOD: 10-9-8-7-6-5-4-3-2-1 Russian twist @ 16/12 kg KB Swings @ 32/24 kg

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 3 Rounds – No Timer! 20 Leg Raises 60 sec. plank hold 20...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge...

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

LIFT: Jerk – 5 x 2 WOD: 5x 200m Run 10 OH Squat @ 95/65

SKILL: Core complex – 10 sets WOD: 12-9-6-3 thrusters @ 95/65 KB Swings @ 32/24 kg Pull ups

SKILL: Double under’s – EMOM x 10 WOD: 25 T2B 15 Power Cleans @ 135/85 20 T2B 12 P. cleans @ 155/115 15 T2B 9...