Tag

Ab workout

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65

LIFT: Snatch – 1 RM WOD: 2 Rounds 50 bicycles 40 ball slams @ 20/15 30 sit ups

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

SKILL: Agility Ladder Drills WOD: 100 push ups 100 sit ups 100 pull ups EOMOM complete 3 burpees

LIFT: Back Squat – 5 RM WOD: 3 Rounds 1 min AMRAP sit ups 1 min AMRAP Ball slams @ 25/20 1 min AMRAP Slingshots...

LIFT: Clean & Jerk – 5 x 1 WOD: 5 Rounds 2 Turkish Get up @ 24/16 kg 50 Double under’s

LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass...

SKILL: 40 single leg deadlift WOD: Partners Complete 2 Rounds 21-15-9 DB Thrusters @ 35/25 20 Med Ball Pass Sit ups after each set *Athlete...

LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s...