Tag

Ab workout

LIFT: Back Squat – 5 x 3 WOD: Partner’s complete 3 Rounds Partner 1 = 100m Farmer Carry Partner 2 = AMRAP Ball slams @...

LIFT: 10 min EMOM 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch WOD: 4 Rounds 60 sec plank hold 15 sec L-sit...

SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort...

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 30 sec L-Hang 30 sit ups 30 sec Hollow Hold 30 sit ups

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...

SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30...

LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds