Tag

Agility

LIFT: Press – 5 x 3 WOD: “Annie” 50-40-30-20-10 Double under’s sit ups

SKILL: Group Squat drill WOD: In 3 min Complete: 25 KB Swings @ 24/16 kg 15 Burpees AMRAP of KB Snatch – Rest 1 min...

LIFT: Back Squat – 5 x 5 WOD: 200m Sprint then 2 Rounds of… 14 Box Jumps @ 24/20 7 Deadlift @ 285/175 then… 200m...

LIFT: Snatch – 1 RM WOD: EMOM to failure 1 snatch @ 95/65 2 OH Squat (add 1 rep every minute)

SKILL: Turkish Get up 1-1-1-1-1 WOD: 600m Run 40 Wall Ball @ 20/14 200m Run 40 Lunge steps 600m Run

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 10 push ups 20 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20″

LIFT: 1 RM Clean & Jerk WOD: 5 Rounds 10 push press @ 115/75 25 Double under’s

SKILL: Pull ups 5 x 3 strict WOD: “Strongman Relay” 50m sled push @ 200/150 50m sandbag sprint @ 45/25 3 Atlas stone cleans @...

LIFT: Front Squat – 5 x 2 WOD: 100 Double under’s 50 sit ups 40 Ball slams 2 20/15 30 Russian twist @ 16/12 kg...

LIFT: Deadlift – 1 RM WOD: 4x 10 Burpees 8 Cleans @ 95/65 6 Racked lunges (front or back)