Tag

Ab workout

LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette...

SKILL: Pistols 5-4-3-2-1 WOD: 4x 5 Power Cleans @ 135/95 5 Burpees over bar 15 Double under’s

LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push...

SKILL: Double under’s – 10-30 reps EMOM for 10 min WOD: 5 Rounds of 30 second Intervals OH Lunge @ 45/25 Russian twist @ 16/12...

LIFT: Push Press – 1 RM WOD: Tabata these…. Partner touch plank Rest 1 min Partner Under & Over Rest 1 min Partner MB pass

LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank

SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank

LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...

SKILL: 5 x 100m Row sprints WOD: 4 Rounds 30 sec. Hollow rock 30 sec. Superman hold 30 sec. R-side plank 30 sec. L-side plank...