Tag

Ab workout

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

SKILL: Yoke & Farmer Carry Technique WOD: “Old Man Strength” 50 foot yoke Carry 50 foot Farmer Carry 10 Rounds BENCHMARK: Team Series WOD 2

LIFT: Bench Press – 5 x 4 WOD: Partner’s Complete 21-15-9 Sit ups Max Calorie Row (Partner A completes 21 sit ups, while B rows...

LIFT: Deadlift – 4 x 5 WOD: 21-15-9 Assault Bike Calories GHD sit ups DB Front Rack Squats @ 50/35

SKILL: Handstand practice WOD: DB Bench Press 8 x 8 30 Hollow Rock after even sets 30 sit ups after odd sets

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

LIFT: Bench Press – 5 x 5 WOD: 4 Rounds 20 bicycles per leg 30 sec HS Hold 20 sit ups 30 sec HS Hold

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 100m OH Dual KB Carry @ 20/14 kg 10 T2B 10 Box Jump @ 24/20

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...