Tag

Agility

LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30...

SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press

LIFT: 2 Snatch EMOM for 10 min WOD: AMRAP in 9 2 Muscle ups (pull ups + dips) 4 Push press @ 135/95 60 Double...

SKILL: Running drills WOD: 15-12-9 Deadlift @ 225/155 Strict pull ups

LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg

SKILL: Core Complex x 10 WOD: 3 Rounds 10 Weighted step ups per leg @ 2×45/2×25 15 push ups 500m Row

LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s

LIFT: Front Squat – 5 x 2 WOD: Pull ups 5-10-15-20-25 Run 100m after each set

SKILL: Turkish Get up 5-4-3-2-1 WOD: 30 second Intervals for max reps: Hollow Rock Russian twist @ 16/12 kg HK2E Rest 5 Rounds

LIFT: Bench Press 3 x 5 WOD: EMOM x 8 odd: 15 wall ball @ 20/14 even: 100m Run