Tag

Ab workout

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row

LIFT: Deadlift – 5 x 3 WOD: 10 min EMOM 5 Goblet Squats @ 24/16 kg Active Plank Hold

LIFT: Clean & Jerk – 5 x 1 @ 80% WOD: 4 Rounds 30 sec AMRAP double under’s 30 sec AMRAP T2B 30 sec AMRAP...

SKILL: Mobility Work WOD: 5 sets on the Right: 2 KB Windmill 1 KB single arm OH Squat (hold bottom) 2 KB single arm press...

LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-

LIFT: Bench Press – 3 x 4 WOD: 3 Rounds 60 sec HS Hold 30 slingshots 10 V ups

SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar

LIFT: Front Squat – 5 x 5 WOD: 3 Rounds 60 sec plank hold 30 sec Handstand Hold 10 Windmills

LIFT: Press – 5 x 5 WOD: AMRAP in 15 20 KB Swings @ 20/14 kg 15 KB Highpull 10 slingshots

SKILL: Turkish Get up – 1 RM WOD: AMRAP in 15 OH Squat @ 95/65 T2B Increasing ladder 3-6-9-12-etc