Tag

Ab workout

LIFT: Back Squat – 5 x 5 WOD: 8x 10 Ball slams @ 20/15 50 ft. OH walking lunge w/ slam ball 10 touch plank

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

LIFT: Press – 5 x 3 WOD: 50-40-30-20-10 Flutter kicks Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg

SKILL: 50m Sled push for time @ 190/145 WOD: Tabata…. Hollow Rock / Superman Rock (alternate each work period) Russian twist @ 16 or 12...

LIFT: Press 5 x 5 WOD: 30 sec. Intervals for 4 Rounds Russian twist @ 16/12 kg Plank Flutter kicks OH Hold @ 45/25 Rest

SKILL: HSPU – Handstand progressions WOD: 30-20-10-20-30 Sledge swings 15-10-5-10-15 V to Hollow Body

LIFT: Deadlift 1 x 5 WOD: 5X 20 sit ups 10 burpees 20 OH Lunges @ 45/25

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-