Tag

Agility

SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups

LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20

SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette...

LIFT: OH Squat – technical drills WOD: AMRAP in 7 14 Lunges 14 Double under’s

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...

LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row

SKILL: Pistols 5-4-3-2-1 WOD: 4x 5 Power Cleans @ 135/95 5 Burpees over bar 15 Double under’s

LIFT: Snatch drills WOD: AMRAP in 8 10 KB clean / arm @ 24/16 kg 20 Double unders

SKILL: Agility drills WOD: 21-15-9 Dual KB Thrusters @ 16/12 kg pull ups