Tag

Agility

SKILL: Core Complex – 10 sets WOD: 5 Rounds 10 Power Clean @ 155/115 30 KB Swings @ 24/16 kg

LIFT: Bench Press 5 x 5 WOD: 5 Rounds 10 Snatch @ 95/65 200m Run

SKILL: Max Height Box Jump WOD: 15 TGU – Right 45 KB Swings 15 KB OH Squat – Left 45 KB Swings 15 KB...

LIFT: Back Squat 5×5 WOD: 100m Sandbag sprint @ 45/25 50 sandbag step ups 100m Sprint

LIFT: Snatch – 3 RM WOD: AMRAP in 9 3 stone to shoulder 9 Box Jumps @ 24/20

SKILL: Atlas Stones WOD: In 3 minutes complete: 200m Run AMRAP of Shoulder to OH @ 115/85 – REST 1 min- In 3 minutes complete:...

SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10...

LIFT: Clean & Jerk – 7 x 1 WOD: 50 KB Swings @ 24/16 kg then…. 15-12-9 Hang Power Cleans @ 135/95 Sprawls then….. 50...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

LIFT: Press – 5 x 5 WOD: EMOM x 12 1 Clean 3 Front Squat 1 Jerk