Tag

Ab workout

SKILL: Running drills WOD: 5 Rounds 15 T2B 20 Russian twist @ 16/12 kg 25 KB Swings @ 24/16 kg

SKILL: Rope Climbs WOD: AMRAP in 10 10 Wall Ball @ 20/14 10 T2B 50 Double under’s

LIFT: Bench Press 3 x 5 then 3 x 10 @ 50% WOD: 20-18-16-14-12-10-8-6-4-2 OH Squat @ 95/65 HK2E

SKILL: Turkish get ups 5-4-3-2-1 WOD: Partner AMRAP in 20 A) Row 250m B) Hold plank -alternate exercise each round-

LIFT: Jerk – 4 x 6 WOD: 30-20-10 Ball slams 25/20 HK2E

SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg

LIFT: Press – 5 x 3 @ 85% then 3 x 10 @ 50% w/w WOD: 3x 10 OH Lunge steps @ 75/55 15 sit...

SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s

SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row

LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20